- On retracting the lead hand from the Jab to the boxer’s stance, press the ball of the rear foot into the ground and rotate the right hip until the torso is facing forward.
- Lift the rear heel off the ground.
- On rotation, exhale and drive the rear elbow from the hip straight forward. Rotate the hand until the palm is facing down.
- Clench the fist at the edge of range.
- Avoid learning forward.
- Release tension on retraction back to the boxer’s stance.
- It is important to note that the hip plays a major role when returning to the boxer’s guard.
General and Boxing-specific Benefits
The boxer’s Cross is also a very precise chain of movements, designed to deliver a punch with the dominant hand. Boxer’s typically use the Jab to set up the Cross.
Those new to boxing can use this pose as an opportunity to explore a fundamental boxing technique. Boxers may use this as an opportunity to revisit a fundamental skill, refine their coordination and develop body-awareness.
Cautions and Modified Versions
See Standing position and the Jab.
Spine/Core Hip flexors, obliques, serratus anterior, pectoralis major
Upper limbs Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors
Lower limbs Peroneus, calf, hamstrings, quadriceps, gluteus maximus/medius/minimus, tensor fasciae latae,
Study and Reflection:
Perform the Cross and notice the degree to which your core and rear foot is involved in the punch. What does it mean to rotate at the core without shifting your weight forward? What relationship do you notice between the ball of the rear foot and the punching hand? Does it support the punch?
HELP AND SUPPORT
If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.