Strengthen Core and Arms with Crossing Punch

Crossing Punch

Rep Range

Time Based

Hints

Initiate the movement from a solid base. Stand with feet shoulder-width apart, with a slight bend in the knees and your weight distributed evenly on both feet. Engage your core for stability throughout the entire movement. Hands should be raised to about chin level, with elbows bent and close to the ribcage, in a basic boxing stance. As you prepare to punch, rotate the torso slightly to the side from which the punch will originate. This rotation engages the oblique muscles and provides additional power to the punch. Extend one arm diagonally across your body, aiming for a point in space just beyond the opposite shoulder. Your palm should face down, and your thumb side should lead the motion. The power of the punch comes from the rotation of the torso, the extension of the arm, and the push from the back foot. Once the punch reaches its furthest extension, retract it quickly, returning to your starting stance. The quick retraction helps prepare for subsequent punches or defensive movements. Switch and repeat the motion with the opposite arm, ensuring that each punch crosses the midline of your body.

Common Mistakes

Avoid locking out the elbow when you punch; this can cause undue strain on the joint. Ensure you're not just using your arm to punch but engaging and rotating your torso, which provides power and reduces the risk of injury. Be mindful not to drop the non-punching hand, as this leaves you exposed in a practical boxing scenario.

Breathing

Exhale sharply as you throw each punch, contracting your core. This exhalation not only provides power to the punch but also protects your body by engaging the core muscles. Inhale as you retract your arm and prepare for the next punch. Breathing rhythmically in sync with your movements enhances your endurance and maintains a steady oxygen supply to the muscles.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae

Tertiary Focus Area

Chest