Instructor’s Editorial Coach Samantha

Step One (Fig. 1):

How to: Throw a Cross

Last month, we looked at the speedy jab. This month, let’s take a look at the powerful cross.

A quick review: Why does technique matter? Clean technique ensures safety; improper positioning can be damaging as it can led to hurt joints or pulled muscles. Technique is also the foundation for speed and power. In order to have a strong and quick punch, you must also have great technique.

The following steps will assist you in perfecting your cross:

Just as with our jab, first begin in your guarding stance - hands up protecting your face, with elbows tucked in by your ribs (fig. 1). Now, no matter what side is in front for your guarding stance, the cross will always come off the rear side (ex. left foot in front, right hand will cross).

Step Two (Fig. 2 & Fig. 3):

Next, you are going to begin extending your rear arm for your cross. As your arm extends, turn your hand over, so that your palm is facing the floor when your hand makes contact with the bag (fig. 2). Just as with your jab, the part of your fist that will make contact with the bag first will be your first two knuckles. Now, to make your cross more powerful, you must also move your feet and hips. As you extend your reach, your rear foot will rotate onto its ball, squaring your hips to the target in the process (fig. 3). This will add power behind your punch, while keeping your balance.

Step Three (Fig. 4):

To complete the technique, you want to pull your cross straight back to its place in your guarding position and return your feet back to their original position (fig. 4).

The most important thing to remember, with any technique, is that form is the most important aspectmore important than speed and power.

Once you have the technique, then we will add the speed and power.

Practice the jab at home or even on the bag before your next class. If you ever want to go over the jab or any other technique, ask any coach in the club.

Left foot in front means right hand throws the cross.

As you extend your arm, turn your fist over so the palm faces the floor.

As you extend your arm, twist onto the ball of your rear foot, while turning your hips.

Click Here!

Click on the link to the left for a video demonstration of the cross.

Fig. 4: Pull Back into Guard

Return to original guarding stance - hand to cheek and heel “flat.”