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Funny thing regarding the cross. I am retraining its technique again and again I am experiencing problems. Here are key points for a good cross that I have learned from a good coach.
1. Stance which was individually crafted for me - squared a bit, legs in a shoulder length.
2. There is no exaggerated hip rotation. The hips rotate but you feel it mostly when you turn to a guard position. The coach actually calls it kicking. The whole strength comes from the rear foot. Kick he says when he wants me to trow a straight right. So basically that rear foot rotates you, not the hips.
3. The hand and the back are very relaxed. You squeeze at the end of the hit when you are also rotating your hand in order to snap punch and not push.
@rmongler that is a classic side step and cross and even McGregor is not pulling a very good technique into it. He rotates too much, which leans him. Yes it is easy when you watch but that is god damn hard technique to pull off. The power came that McGregor has a proper boxing straight and his mini jump with both legs, but especially the rear leg, not his rotation. And the fact that Aldo runs forward of course.
Pushing off with your legs is what rotating with the hips is.
Elsewise, you're rotating your spine with your back while your hips are immobile, which is not good for your future prospects.