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Boxing

Focus Mitt Lead-Hook-Cross

The focus mitt lead-hook-cross pairs a compact lead-hand hook with a straight rear-hand punch to partner-held targets. It trains punching coordination, torso rotation, and upper-body endurance.

  • Intermediate
  • Compound
  • Moderate injury risk
  • Rest 45 sec

How to do it

  1. Stand facing the mitt holder in a staggered stance, with your lead foot forward and knees slightly bent.
  2. Raise your gloves beside your cheeks, with your elbows close to your ribs.
  3. Deliver a compact lead hook to the sideways-facing mitt, with your elbow bent and your hips turning toward your rear side.
  4. Return your lead glove to your cheek.
  5. Drive your rear fist straight into the forward-facing mitt, rotating your rear hip forward.
  6. Draw your rear glove back to your cheek to finish in your starting stance.

Form cues

  • Let your heels turn with your hips
  • Keep your chin tucked
  • Exhale sharply with each punch
  • Keep your weight between your feet

Common mistakes

  • Winding up the hookStart the hook directly from your guard rather than pulling your hand back before punching.
  • Wrist folding on impactKeep your fist aligned with your forearm as your knuckles meet the mitt.
  • Reaching for the crossAdjust your starting distance so the cross lands without leaning forward or locking your elbow.

Safety

Hard contact with poorly positioned mitts can strain your wrists, elbows, or shoulders. Fast rotation with a planted foot can also stress your knee.

  • Use secure hand wraps and well-fitting boxing gloves for every contact set.
  • Work with an experienced mitt holder who presents stable targets away from their face.
  • Agree on the sequence and intensity before starting; establish accuracy at light contact before adding speed or power.
  • Stop the set if punches become uncontrolled or either partner feels joint pain.

Use a slow, noncontact version if impact is uncomfortable, and seek advice from a physiotherapist or doctor for existing hand, wrist, shoulder, or knee problems.

Muscles worked

Front
Back

Primary muscles

  • Chest
  • Front Delts
  • Obliques
  • Triceps

Secondary muscles

  • Calves
  • Foot & Ankle Stabilizers
  • Serratus Anterior

Equipment

  • Boxing Training Gloves
  • Focus Mitts
  • Hand Wraps

Sets and reps

Sets
2–3
Target
8–12 reps
Rest
45 sec

Count one lead hook followed by one rear cross as one rep, with a brief reset between combinations.

Variations

Easier

Harder