Boxing · Kickboxing
Jab-Cross
The jab-cross is a two-punch combination linking a straight lead-hand punch with a straight rear-hand punch. Practiced without contact, it trains upper-body endurance and coordination between your arms, hips, and feet.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Stand with your non-dominant foot forward, feet about shoulder-width apart, knees slightly bent.
- Raise your fists beside your cheeks with your elbows close to your ribs.
- Punch your lead fist straight toward an imaginary target at shoulder height.
- Draw your lead fist straight back to your cheek.
- Punch your rear fist toward the same target with a forward turn of your rear hip, pivoting on the ball of your rear foot.
- Draw your rear fist straight back to your cheek.
- Settle back into your starting stance.
Form cues
- Keep your chin slightly tucked.
- Exhale briefly with each punch.
- Keep your shoulders relaxed.
Common mistakes
- Reaching beyond your balanceUse a closer imaginary target so your head stays between your feet.
- Looping the punchesSend each fist along a straight path rather than swinging your elbow outward.
- Dropping the opposite handKeep the non-punching hand beside your cheek throughout each strike.
Safety
Forcefully snapping punches into empty space can strain your elbows or shoulders. Turning your hips over a planted rear foot can put twisting stress on your knee.
- Stop each punch just before your elbow locks.
- Practice slowly before adding speed, especially as you tire.
- Allow your rear heel to turn freely during the cross.
- Use clear space away from people and objects; this version is for non-contact practice only.
If you have shoulder, elbow, or knee pain, use a slower, shorter range or get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–20 reps
- Rest
- 30 sec
Count one complete jab-cross combination as one rep.