Boxing · Kickboxing
Jab-Cross-Lead Hook
The jab-cross-lead hook is a three-punch shadowboxing combination that links two straight punches with a curved punch. It trains upper-body coordination, trunk rotation, and balance.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand with your feet about shoulder-width apart, your preferred lead foot forward, and your knees slightly bent.
- Raise your fists beside your cheeks with your elbows close to your ribs.
- Punch your lead fist straight toward an imaginary face-height target.
- Draw your lead fist back to your cheek.
- Punch your rear fist straight forward while rotating your rear hip toward the target, allowing your rear heel to turn outward.
- Draw your rear fist back to your cheek.
- Sweep your bent lead arm horizontally toward the target, rotating your lead hip inward with a pivot on the ball of your lead foot.
- Return to your starting guard position.
Form cues
- Keep your chin slightly tucked.
- Exhale briefly with each punch.
- Keep your weight between your feet.
- Let each punch flow into the next.
Common mistakes
- Looping the hookKeep the hook compact, with your elbow bent roughly 90 degrees rather than swinging a nearly straight arm.
- Dropping the nonpunching handKeep your free fist beside your cheek throughout each punch.
- Winding up before punchingStart each punch directly from guard instead of pulling your fist backward first.
Safety
Forceful punches into empty space can strain your elbows or shoulders if you snap into full extension. Rotating over a planted foot can twist your knee, especially as you tire.
- Practice slowly before adding speed.
- Stop straight punches just short of locking your elbows.
- Use a surface that allows controlled foot pivots without slipping.
- Keep this version noncontact, with enough clear space that you cannot strike a person or object.
If you have shoulder, elbow, knee, or ankle pain, use slow individual punches through a comfortable range or seek advice from a physiotherapist before practicing the combination.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one complete jab-cross-lead hook sequence as one repetition.