The cross boxing technique: how to master it?

Introduction to cross boxing

Cross boxing uses both boxing and fitness techniques. This is a training method, often practiced in English boxing. It is designed for all those who want to let off steam while sculpting their bodies. It is therefore the perfect alliance between the cardio intensity of boxing and the muscular rigor required by fitness! 

Presentation of cross boxing

More concretely, what is cross boxing? This name designates a direct and powerful punch, coming from the back hand, used in combat sports. The blow must cross the center line of the body to reach the opponent. Unlike the jab, the cross is a blow heavy, used to hurt. Cross-country technique requires rotation of the body and a extension complete rear arm, drawing power from the feet, through the hips, and channeling it into the fist. The cross is often used for English boxing sequences. 

What is cross boxing and why practice it?

Explain the principles of cross boxing

Le coup « cross » en boxe est un fondamental qui séduit pour sa simplicity and his efficiency. Particularly used in English boxing, it allows develop her synchronization, there precision and the power. Au-delà d’une démonstration de force brute, il est le résultat d’une coordination parfaite de tout le corps, depuis les pieds ancrés au sol jusqu’au poing qui atteint sa cible. Cette technique enseigne également l’importance de la garde, because after throwing this punch, the boxer must be ready to quickly return to a defensive position.

Examples of exercises with cross

Pour maîtriser le cross, plusieurs exercices peuvent être intégrés à votre routine d’entraînement :

• Shadow boxing with emphasis on cross : these are workouts where cross country is the final blow. So you can improve your accuracy and your ability to return to guard. 
• The punching bag : you can work on the power of your cross by hitting the bag. The goal is to focus on rotating the body to maximize the force of the punch. 
• Training with paos : your partner or coach holds the paos and guides you through different combos including cross. This exercise aims to improve precision, timing and speed. 

Rotation exercises

• Russian rotations : 
  • Sit on the floor with your legs bent and your feet slightly elevated.
  • Lean your torso back slightly to engage your abs.
  • Hold a weight (dumbbell, medicine ball) with both hands in front of you.
  • Tournez votre torse d’un côté à l’autre, en amenant le poids doucement d’un côté de votre corps à l’autre.
  • Keep your abs engaged and rotate with your torso, not just your arms.
  • Do 3 sets of 12 to 15 repetitions on each side.

• Woodchoppers with dumbbell : 
  • Debout, tenez un haltère avec vos deux mains au niveau d’une hanche.
  • Feet shoulder-width apart, knees slightly bent.
  • En gardant vos bras tendus, amenez l’haltère en diagonale vers le haut, de l’autre côté de votre corps, en simulant un mouvement de « coup de hache ».
  • Your head and eyes should follow the movement of your hands, ensuring complete rotation of the torso.
  • Return to the starting position in a controlled manner.
  • Perform 3 sets of 10 to 12 repetitions on each side.

How to perform the cross boxing technique?

Steps to achieve an effective cross

Mastering the cross in boxing requires understanding and practicing each component of this punch. Here's how to run an effective cross, step by step:

1. Starting position : 

• Get into a guard position, with your feet shoulder-width apart. If you are right-handed, place your left foot in front and your right behind or right foot if you are left-handed.
• Balance your weight by putting more on the front foot, be sure to keep your knees soft. Position your hands in guard posture, close to your face, elbows close to your body. 

2. The arm movement : 

• From the guard position, throw your back hand in a straight line toward the target.
• Votre poing doit tourner, paume vers le bas, juste avant l’impact, maximisant ainsi la zone d’impact et la puissance.

The rest of the steps

3. Body rotation : 

• En lançant votre coup, pivotez sur votre pied arrière, permettant à vos hanches et à vos épaules de tourner vers l’avant.
• This rotation should be smooth and fast, generating the force needed for a powerful blow.

4. The impact on the target : 

• Au moment de l’impact, votre bras doit être presque entièrement tendu, maximisant la portée et la force de votre coup.

5. Return to custody : 

• Immédiatement après l’impact, retirez rapidement votre poing le long du même chemin qu’à l’aller, revenant en position de garde.
• Prepare to dodge or block a counterattack, maintaining a strong, balanced posture.

Our tips for improving your cross

To improve your cross country, we suggest some areas for improvement: 

• Work on your balance : pratiquez des exercices d’équilibre pour améliorer votre stabilité en mouvement.
• Strengthen your rotation : we know, cross country depends a lot on rotation. So, you can train with specific strengthening and flexibility exercises to improve your power. 
• Improve your speed : for a faster cross, you can perform speed exercises. In particular, shadow boxing or training with paos. 
• Perfect your precision : To successfully hit your target, focus on specific points on a punching bag or training dummy. 

By integrating these elements into your training, you will develop a stronger, more precise and efficient cross.

What are the benefits of cross-country boxing? 

Le cross boxing offre une gamme complète d’avantages physiques et mentaux. Cette discipline est non seulement un moyen efficace de se mettre en forme, mais elle contribue également à l’équilibre général du bien-être. Examinons de plus près les bénéfices qu’elle apporte.

Physical benefits of cross boxing 

• Burn calories : Cross country is a high-intensity exercise that boosts your metabolism and burns calories. This makes weight loss easier. 
• Refine the silhouette : cross-country boxing helps to tone and sculpt the body, contributing to a more refined and defined silhouette.
• Strengthen muscle mass : cross training mobilizes all the important muscle groups, which promotes muscle strengthening. 
• Increase stamina : cross country is a repetitive and intensive exercise, which increases cardiovascular and muscular endurance. 
• Improve coordination and agility : THE boxing techniques require hand-eye coordination and a certain agility. By practicing regularly, you improve these skills. 

Mental benefits of cross country

• Let off steam : boxing in general provides the opportunity to release stress and anger in a controlled and positive environment, contributing to better stress management.
• Release tension : boxing stimulates the production of endorphins, the feel-good hormones, which helps reduce anxiety. 
• Strengthen self-confidence : la maîtrise des techniques de boxe et l’amélioration de la condition physique renforcent la confiance en soi et l’estime de soi, apportant un sentiment d’accomplissement personnel.
• Improve concentration : Combinations and blows require optimal concentration. So, boxing improves concentration and presence of mind. 

Conclusion

By improving your cross kick in boxing, you not only improve your strength, endurance and coordination but also your progress in the discipline! With its many benefits, both physical and mental, this discipline encourages not only continuous improvement on a personal level but also greater self-confidence and better stress management.

Cross like no one else at the Circle

Want a new physical challenge? You can count on the workouts of Le Cercle ! 

What awaits you in the club? 50 minutes of workout which mix movements of boxing on a aqua bag and exercises fitness on a bench. All in the twilight, to the sounds of hot playlists. 

Rest assured, at the Circle, no duel n’est attendu. Seuls les aqua-bags renvoient les coups ! En plus, vous pouvez arriver serein puisqu’no experience is required. 

In the program : 5 rounds of bootcamp and 5 rounds of boxing : 

• Side boot camp, you work your abs, thighs, glutes and upper body using dumbbells. 
• Side boxing, enchaînez les combinaisons de boxe et les techniques d’esquive sur les aqua-bags. Full cardio !

So, to have the best cross country in Paris in a wild atmosphere accompanied by more than lively coaches, you know where to head! Put on your gloves and get into the ring of your choice: Montmartre, Beaubourg or Bastille. A spot is made for you. 🔥