If you’re just starting boxing, learning how to throw a proper cross is one of the most important skills you’ll develop. While the jab sets up your offense, the cross is often your most powerful straight punch. It comes from your rear hand and carries knockout potential when thrown with proper technique, timing and footwork.
In this beginner-friendly guide, we’ll break down exactly how to throw a proper cross, how it differs from a jab, common mistakes, and how to practice it for maximum impact.
Why the Cross Matters in Boxing?
When learning how to throw a proper cross, it’s helpful to know it’s also called the straight right (or left for southpaws). This fundamental punch travels the longest distance and is often used after the jab.
A well-timed cross can:
- Break through an opponent’s guard
- Set up follow-up combinations
- Score big in sparring or fights
- Act as a counterpunch against an overextended opponent
It requires rotation, balance, and accuracy to land cleanly. Unlike the jab, the power of a cross comes from the lower body and core.
Stance and Positioning When Throwing a Great Cross
Before you learn how to throw a proper cross, it’s crucial to get your stance right:
- Feet shoulder-width apart
- Lead foot forward (left for orthodox, right for southpaw)
- Slight bend in the knees
- Weight evenly distributed
- Hands up in guard position
This stable base allows you to generate the rotational force required to throw a proper cross and recover quickly after the punch.
Step-by-Step: How to Throw a Proper Cross
- Start in Guard Your rear hand should be near your chin, elbow in tight. Make sure you’re balanced and relaxed.
- Rotate Your Hips and Shoulders The power in your cross comes from your body, not your arm. Rotate your rear hip and shoulder forward as you throw the punch.
- Extend the Rear Arm Shoot your rear hand straight down the center line. Your shoulder should follow the punch and slightly cover your chin.
- Pivot on the Rear Foot Turn the ball of your back foot inward as you rotate. This adds more torque and helps you maintain balance.
- Snap and Return At full extension, your palm should face down. Retract your hand immediately back to guard.
Tips:
- Don’t lean too far forward
- Keep your lead hand up for protection
- Focus on speed, rotation, and recovery, not brute force
Cross vs Jab: Key Differences
- The jab is a quick, lead-hand punch used for control and range.
- The cross is a rear-hand power punch meant to land with force.
- Jab uses minimal rotation; cross uses full hip and shoulder rotation.
Interested in developing a fast jab? Take a look at our guide on perfecting the Jab!
Common Mistakes When Throwing the Cross
Mastering how to throw a proper cross takes time, and there are a few beginner mistakes that can hold you back.
1. Arm Punching Only Mistake: Throwing the cross with just the arm. Fix: Focus on hip rotation and pivoting the back foot.
2. Overextending Mistake: Lunging or reaching too far forward. Fix: Stay balanced and centred over your feet.
3. Dropping the Lead Hand Mistake: Lowering your front guard while throwing the cross. Fix: Keep the lead hand up to defend counters.
4. Not Returning to Guard Mistake: Leaving your rear hand out after punching. Fix: Snap it back immediately to protect your chin.
A comparison between strong and weak punches. Full extension with the intent to hit through the target gives the best results.
How to Practice the Cross
Shadowboxing One of the best ways to practice throwing a proper cross is through slow-motion shadowboxing. Focus on the full-body mechanics: foot pivot, hip rotation, arm extension, and retraction.
Incorporating some cross work into a beginner circuit from home can be a great way to improve. Take a look at some of our tips and tricks for home boxing workouts!
Heavy Bag Work Throw single crosses and jab-cross combinations on the bag. Emphasize technique over power. Start with three 2-minute rounds.
Pad Work If you have a partner or coach, practice throwing crosses against mitts. This helps with accuracy and timing.
Mirror Work Use a mirror to check form. Watch for excessive leaning, flaring elbows, or dropped hands.
Remember, practice makes perfect. A coach or recording can reveal more about your cross than 100 hours of improper heavy bag work.
Looking for some great gloves to practise with? Check out our guide on boxing gloves to find the best set for you!
Combining the Cross with Other Punches
The cross fits naturally into many combinations:
- Jab → Cross (1-2)
- Jab → Jab → Cross
- Slip → Cross (great counter)
- Jab → Cross → Lead Hook
Punches in bunches! Quick combo, end with defensive, then move. A simple but effective way to box well!
Final Thoughts: Make the Cross Count
Mastering how to throw a proper cross adds real firepower to your boxing skillset. It’s not just about strength, the cross is a technical punch that rewards timing, balance and precision. By combining solid mechanics with repetition, you’ll soon be landing clean, powerful shots that set up the rest of your offence.
Interested in learning more about the cross? We have believe olympic boxer Tony Jeffries’ course is a brilliant way to learn more about boxing. All from the comfort of your home!
The straight cross can be a great punch for slowing aggressive opponents and earning respect in a fight. Pairing the cross with feints and movement will ensure that even some of the best boxers think twice about attacking you!
Looking to continue improving your fundamentals? Check out our beginner boxing mistakes guide and learn how to avoid common errors that slow your progress.
