Boxing
Jab-Cross-Jab Combination
The jab-cross-jab combination links two lead-hand straight punches around a rear-hand straight punch. Practiced as shadowboxing, it develops punching coordination, upper-body endurance, and controlled hip rotation.
- Beginner
- Compound
- Low injury risk
- Rest 30 sec
How to do it
- Take a staggered stance with your feet about shoulder-width apart, knees slightly bent, and fists beside your cheeks.
- Extend your lead fist straight toward an imaginary target at face height.
- Draw your lead fist back to your cheek.
- Drive your rear fist straight forward with a turn of your rear hip and a pivot on the ball of your rear foot.
- Return your rear fist to your cheek as your torso rotates back toward its starting position.
- Extend your lead fist straight toward the same target again.
- Return your lead fist to your cheek in your starting stance.
Form cues
- Keep your chin slightly tucked.
- Keep the nonpunching hand by your cheek.
- Exhale briefly with each punch.
- Let the punches flow without pauses.
Common mistakes
- Snapping elbows fully straightLeave a slight bend at the end of each punch rather than locking the joint.
- Leaning to reach the targetShorten your reach so your weight stays supported between your feet.
- Flaring elbows sidewaysKeep each elbow traveling behind its fist along a narrow, straight path.
Safety
Forceful punches into empty space can strain your elbows or shoulders if you overextend. Fast twisting with poor balance can also stress your knees.
- Rehearse slowly before adding speed; avoid maximum-power punches into the air.
- Use a clear area with secure footing and enough room for your full reach.
- Keep this version noncontact; do not strike another person.
If you have shoulder, elbow, or knee pain, use a slower, shorter-range version and seek guidance from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 30 sec
Count one complete jab-cross-jab sequence as one repetition.