Boxing
Lead Hook-Cross Combination
The lead hook-cross combination links a curved punch from your front hand with a straight punch from your rear hand. It trains upper-body coordination, trunk rotation, and balance.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand with your non-dominant foot forward, feet about shoulder-width apart, and knees slightly bent.
- Raise your fists beside your cheeks with your elbows near your ribs.
- Sweep your lead fist through a short, head-height arc by rotating your hips and torso toward the punch.
- Draw your lead fist back toward your cheek.
- Punch your rear fist straight toward an imaginary target, rotating your rear hip forward as your rear heel turns outward.
- Retract your rear fist to your cheek.
- Settle back into your starting stance.
Form cues
- Keep your chin slightly tucked.
- Keep wrists straight behind your knuckles.
- Exhale briefly with each punch.
- Stay loose through your shoulders.
Common mistakes
- Looping the hook too wideKeep the hook compact, with your elbow bent roughly at a right angle.
- Reaching with the crossKeep your head between your feet rather than leaning forward to reach the target.
- Planting the lead foot during rotationLet your lead heel swivel with the hook so your knee follows your toes.
Safety
Snapping punches to full extension can strain your elbows or shoulders, especially as you tire. Twisting over a planted foot can stress the knee.
- Practice slowly before adding speed.
- Decelerate each punch before the elbow locks.
- Use clear space with secure footing.
- Keep this equipment-free version non-contact; do not strike a person or solid object.
If you have shoulder, elbow, knee, or balance problems, use slow, smaller movements 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
- 6–10 reps
- Rest
- 45 sec
Count one lead hook followed by one rear cross as one repetition.