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Tutorial: Jab Cross

6th November 2017
Tutorial: Jab Cross

WHAT

A jab cross is a combination of surprise effect of the jab and the strength of the cross – a straight punch – aiming for a knockout.

  • A jab cross is a body weight boxing sequence that demands a strong breathing technique and allows progression as you change speed and power.
  • It allows the strength of the punch to gain momentum by including torso rotation, abdominal strength and leg work.
  • The repetition and full body pushing motion increases the cardio value of this exercise.

HOW

  • Start in a standing boxing position, holding both hands in front of the chin and cheek in a protective shield.
  • Keep the torso twisted slightly and feet ready to turn to push the weight towards the target.
  • Keep the head down and protected by one or the other hand as the punches are thrown.
  • Keep your weight on the back foot until it’s time for the transfer to gain speed and momentum.
  • Begin the combination of jab and cross. The jab goes straight out, aiming for the opponent as the right hand protects the chin.
  • The cross is the power shot of the right hand in a full body motion that impels the torso and shoulder forward – if you are left-handed adapt the jab cross combination to what feels most natural.

Special tip: relax your muscles, if you are too tense you’ll get too tired too soon.

WHY

  • It is a complete and demanding effort that combines strength and cardio in a full bodyweight exercise.
  • The weight transfer demands constant balance between the lateral sides of the body and the back and forth movement.
  • It allows progression as you increase speed and power.
  • The jab cross is one of the most powerful and relevant boxing techniques. Incorporating it into your EVO workout allows a diversification that leads to more exciting and (fun)ctional trainings.

View other tutorials:

  • Med ball chop
  • Lunge with forward reach
  • Foam roll for the upper back
  • TRX plank
  • Lats foam roll
  • Supported hip extension
  • Kinesis step up
  • Kinesis overhead press
  • Suspended lunge
  • Deep squat with long post
  • Dumbbell deadlift
  • Core bag squat
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