Lesson 4 of 11 · 7 min
The cross
After this lesson: Throw a straight rear-hand cross powered by the turn of your foot, hips and shoulders.
Lead handRear handDrag an animation to turn it · tap a cue to jump to it
The cross is thrown with your rear hand, straight down the middle. It's your power punch, but the power doesn't come from the arm. It comes from the floor: the rear foot turns, the hips turn, the shoulders turn, and the arm is the last link in the chain.
Animation: red glove is the lead hand, blue glove is the rear hand.
The cross, step by step
- Turn your rear heel out, as if squashing a bug under the ball of your foot. That turn starts the punch.
- Hips and shoulders rotate: your rear shoulder ends up roughly where your chin was.
- Straight line from your chin to the target. Keep the elbow in; don't let it flare out.
- The lead glove comes back to guard your face.
- Your weight moves forward onto the lead leg, but your head stays behind your lead knee.
- Return the same way: turning back into your stance is part of the punch.
Pivot, or it's just an arm punch
Animation: red glove is the lead hand, blue glove is the rear hand.
1-2: jab, cross. The most famous combination in boxing
Animation: red glove is the lead hand, blue glove is the rear hand.
Try it
1-2 rounds
- Round 1: crosses only, slowly. Feel the rear heel turn and the hips drive.
- Round 2: 1-2. The jab comes back as the cross goes out.
- Round 3: mix what the caller shouts. Back to your stance after every combination.
3 rounds · 2 min work · 60 s rest. Clear some space and turn the sound on.
Get ready
0:10
Combinations will be called here
Check it