How To Strengthen Wrists For Boxing
Video How to strengthen your wrists in boxing If you want to train like a boxer, prepare to be more than just batting (A Guide to Training Like a Boxer – A Beginner’s Guide ). Beginner boxing should avoid hitting the bag as hard as they can until they’ve built up their wrist strength. It is important that you use both wraps and gloves to stabilize the wrist.
How do you strengthen the weak?
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Your wrist is a very complex joint. To strengthen the wrist, you need a multi-pronged approach that targets both muscles and tendons. Wrist strengthening is accomplished with a combination of endurance and resistance training, as well as flexibility exercises. Movements like push-ups, side planks, and even sit-ups will help strengthen the wrists just by working the knuckles.
How do boxers strengthen their wrists?
Even seasoned boxers can be at risk of injury. Boxers of all experience levels use a variety of targeted wrist exercises to avoid any mishaps. Take for example the basic knuckle push-up, which safely mimics the impact of a holster while strengthening the wrist. Arms help stabilize joints. This also increases their punching speed and power.
What exercises strengthen your wrists?
Boxers use a variety of training methods to get the best results, and strengthening the wrist is an extremely important factor (How Boxers Train For a Fight). Many of the most effective wrist strengthening methods will also help build overall strength as an added bonus.
Flexion and extension exercises
This is a wrist-focused method to improve elasticity by stretching the tendons.
- Place your arms on the table while placing your palms upright right next to the edge
- Use your other hand to gently bend your wrist down until you feel a stretch
- Hold for 5-10 seconds
- Release and return the wrist to a straight position
- Bend your wrist this time and hold for another 5-10 seconds
- Repeat 20 times
- Switch hands and repeat the exercise
Strength and resistance exercises
Using dumbbells (dumbbells or your own bodyweight) and resistance will help build strength. Try the following four (4) strength-training exercises in addition to stretching to increase wrist strength:
1. Wrist curls
- Place your arms on the table while placing your palms upright right next to the edge
- Keep the weight very light (1 or 2 lbs. For starters)
- Bend your wrist up and down back to the starting position
- Repeat 10 times for each wrist
2. Knuckle push-ups
- Use a mat or towel to cushion your knuckles
- Assume push-ups with legs straight and balanced on toes (or bend over knees to do a modified push-up)
- Fist loosely with both hands, supporting upper body with knuckles instead of palms.
- Complete 10-20 push-ups
3. Rotate the wrist
- Stand or sit with arms bent at elbows 90 degrees in front of the body
- Start with the palm facing inward
- Hold light weights or resistance bands with both hands
- Slowly rotate your wrists outward and inward for 10 repetitions
4. Chin up
- Using the chin strut, grasp the bar with your palm facing you
- Using only the full strength of the arms, pull the body weight up as much as possible
- Slowly drop down until your arms are fully extended
- Repeat 10-20 times
How to strengthen my hand for punching?
While wrist exercises will help strengthen your hands, fist exercises are also a great way to target the muscles and tendons from your wrists to your fingertips. Increase hand and grip strength:
1. Squeeze exercise
You can increase your grip easily by using a tennis ball or a similarly sized ball. Simply practice gripping it, squeezing, and releasing the ball for 20 repetitions with each hand.
2. Kettlebell exercise
Kettlebells are a great tool for strengthening the grip, working of the forearm, wrist and hand. Use light weights instead of dumbbells for wrist rotations or wrist rotations for added challenge.
Does Boxing Make Your Wrists Stronger?
Right! Boxing will make your wrists stronger, but only when done safely. As a boxer, you should incorporate more wrist strengthening exercises into your routine to increase stability and strength. Adding a few simple exercises to your boxing routine will increase wrist strength and flexibility, helping you to take your entire boxing routine to the next level!
How to condition your hands when playing boxing: Boxer hand exercises How to protect your hands when playing boxing: How to care for boxer’s hands Best for punching (heavy) Gloves boxing how to use boxing gloves: For Beginners 9 Best Upper Body Stretching Exercises for Peak Performance Why You Should Start With a Boxing Bag 30 Minute Home Workout For Beginners Head
Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former member of the USA Boxing Team with 136 under-belt fights and qualified for the 2012 Olympics as the No. 2 seed. He has 18 years of experience coaching clients in boxing and athletics. Figure. Tommy is also a Certified American Boxing Coach.
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