How to throw a cross

Boxing · First weapons · 9 minute lesson Free

The cross is a straight punch thrown with your rear hand. It travels farther than the jab, so it has more time to build power.

That power does not come from the arm. It starts at the rear foot, rises through the hip and shoulder, and ends at the fist. The arm only delivers it.

Key points

• Push off the ball of the rear foot and turn the heel outward.
• Rotate the rear hip and shoulder toward the target.
• Punch in a straight line from the chin to the target.
• Keep the lead hand up to guard your chin.
• Do not lean past your lead knee. Your head stays over your hips.
• Return the hand to your chin along the same line.

Step by step

1. Start in stance. Guard up, weight centred, rear heel lifted. Your rear hand rests at your chin.
2. Drive from the foot. Push the ball of the rear foot into the floor and turn the heel outward. The knee and hip begin to rotate.
3. Turn the hip and shoulder. The hip turns, then the shoulder follows. The rear hand leaves your chin and travels straight to the target.
4. Land and rotate the fist. At the end, turn the fist over so the palm faces the floor. The chin tucks behind the rear shoulder.
5. Return to guard. Retract along the same line and unwind the hips. Reset your stance before the next punch.

Common mistakes and how to fix them

• Throwing with the arm only. Start every cross from the rear foot. Feel the hip turn before the hand moves.
• Dropping the lead hand. Keep the lead glove at your cheek. It guards against a counter while the rear hand is out.
• Leaning forward over the lead foot. Rotate, do not lunge. Your head stays over the space between your feet.
• Winding up the punch. Punch straight from the chin. A wind-up telegraphs the punch and slows it down.

Drill: Cross rounds

3 rounds of 60 seconds, with 30 seconds of rest. Safe to practise alone.

1. Slow crosses. Feel the rear heel turn and the hip rotate on every rep.
2. Normal speed. Throw on the caller and snap back to guard.
3. Cross, then reset your stance. Balance matters more than speed.

Combinations that use it

• 1-2: Jab, Cross
• 1-1-2: Jab, Jab, Cross
• in-1-2: Step in, Jab, Cross
• block-2: High block, Cross
• parry-2: Parry, Cross
• 1-2-1: Jab, Cross, Jab

Related techniques

• Jab
• Step in
• High block
• Parry

Train it in the app

In Become Fighter this lesson comes with a short video, a timed drill with the coach calling the shots, and a quick quiz to check you've got it.

Coming soon to the App Store and Google Play.

More from First weapons

• How to throw a jab
• How to throw the one-two combination
• How to double jab and control range

← All Boxing lessons

Combat sports training is hard on the body. Warm up, stay within your limits and check with a doctor first if you have a health condition. Practise in a clear space and stop if you feel pain or dizziness. Learn partner work only under a qualified coach.