Boxing
Reflex Bag Jab-Cross
The reflex bag jab-cross is a lead-hand straight punch followed by a rear-hand straight punch on a spring-mounted target. It trains punching coordination, upper-body endurance, and timing against a moving target.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Stand within punching range with your non-dominant foot forward, feet about shoulder-width apart, and knees slightly bent.
- Raise your gloves beside your cheeks with your elbows near your ribs.
- Punch straight toward the center of the target with your lead hand for the jab.
- Retract your lead glove along the same path to your cheek.
- Drive your rear fist straight toward the target for the cross, rotating through your hips with a pivot on your rear foot.
- Retract your rear glove to your cheek.
- Shift your head slightly to one side of the target's rebound path.
- Reset your starting stance for the next combination.
Form cues
- Keep your wrists straight on impact.
- Watch the target throughout its rebound.
- Keep your chin tucked.
- Exhale briefly with each punch.
Common mistakes
- Chasing the moving targetLet the target come within reach instead of leaning forward or locking your elbow to reach it.
- Throwing the cross with only the armLet your torso turn with the punch rather than keeping your chest fixed forward.
- Loading up before punchingStart each punch directly from your guard rather than drawing your fist backward.
Safety
Hard or off-center contact can strain your wrists and elbows, especially as you tire. The spring-mounted target can rebound into your face if you lose track of its motion.
- Check that the base is stable, all attachments are secure, and the full rebound area is clear.
- Use properly fitted hand wraps and boxing training gloves.
- Begin with light contact at a slow pace; stop the set when you cannot control the rebound.
- Step clear after the set and let the target settle before making adjustments; do not grab it while moving.
Choose an easier, no-contact version or get advice from a physiotherapist first if punching causes hand, wrist, elbow, or shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Boxing Training Gloves
- Hand Wraps
- Reflex Bag
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count one completed jab-cross sequence as one repetition; prioritize accurate contact over speed or power.