Boxing · Kickboxing
Jab-Cross-Lead Hook-Cross
The jab-cross-lead hook-cross is a four-punch boxing combination practiced here without contact. It trains coordinated punching, body rotation, and balance while linking straight punches with a hook.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 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 face height.
- Throw your rear fist straight toward the target using a rear-hip turn, with your rear heel rotating outward.
- Sweep your bent lead arm horizontally toward the target using a lead-side hip turn, with your lead foot pivoting.
- Throw another rear straight punch using the same rear-hip rotation.
- Return to your starting stance with both fists at your cheeks.
Form cues
- Keep your chin slightly tucked.
- Exhale briefly with each punch.
- Keep your free hand beside your cheek.
- Let your shoulders stay loose.
Common mistakes
- Leaving punches extendedDraw each punching hand back to guard as the next punch begins.
- Swinging a wide hookKeep your lead elbow bent roughly 90 degrees so the hook follows a compact arc.
- Reaching beyond your balanceChoose a closer imaginary target so your head stays over your base rather than lunging forward.
Safety
Snapping straight punches to full elbow lockout can strain the elbows or shoulders. Fast body turns over planted feet can stress the knees, especially when fatigue disrupts coordination.
- Practice slowly before increasing speed, leaving a slight bend at the end of straight punches.
- Use clear space and a surface that allows controlled foot pivots.
- End the set when you can no longer keep the punch order and footwork controlled.
- Keep this version noncontact; do not strike another person or a hard surface.
If punching or pivoting causes shoulder, elbow, back, or knee pain, use a slower, smaller range and seek advice from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count the complete four-punch sequence as one rep, with a brief reset between combinations.