How To Condition Your Hands For Boxing: Boxer's Hand Exercises
Not only is it important to take proper care of your boxing equipment, but you have to take proper care of your body, especially your hands and knuckles. To make sure your hands are in good shape for your best punches, incorporating these conditioning exercises into your training regimen can help prevent hand injury.
Conditioning Exercises
These three (3) hand strengthening exercises and drills will help to harden and condition your hands for harder punches.
Wrist Curls
- Start in a seated position with your left wrist on your left knee, palm facing up, holding a dumbbell
- Use your right hand to keep your left forearm on your left leg
- Raise the dumbbell as high as you can, bending at the wrist
- Slowly bring the dumbbell back down
- Repeat 8-12 times
- Switch hands and repeat on the other side
Reverse Wrist Curls
- Start in a seated position with your left wrist on your left knee, palm facing, down holding a dumbbell
- Use your right hand to keep your left forearm on your left leg
- Raise the dumbbell as high as you can
- Slowly return the dumbbell back down
- Repeat 8-12 times
- Switch hands and repeat on the other side
Knuckle Push-Ups
- Start at a high plank position, but instead of supporting your upper body with the inside of your palms, make contact with the floor through your fists (rotate your fists as close to the natural position of your hands, like when using a curved barbell for bicep curls)
- Lower your body down to the ground as you would for a normal push-up
- Push your body back up
- Repeat 6-10 times
Don't worry if you can't do a full push-up. Start in a plank position on your knees and build up to a regular push-up over time. Be sure to wrap your hands for this exercise, and only do as many repetitions as is appropriate for your body and weight.
The Importance of Hand Strength
Strengthening your hands is key for keeping your hands in good shape and condition for your boxing training, workouts, and matches. Not only is it an element of self-care, but it will also ensure that you will be able to train for years. Remember to listen to your body while training and allow your hands and knuckles to harden gradually.
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The Author: Shanie "Smash" Rusth is an undefeated professional mixed martial artist, FightCamp Trainer, and mother of two. She began training MMA in 2011 as a way to get in shape, learn a new skill, channel aggression, and feel empowered after becoming a young single mom. Outside of practicing martial arts and being a trainer, Shanie loves spending time in the gym and being active in the sunshine with her kids by going to the beach, running in the soft sand, and riding skateboards. Shanie is also USA Boxing Coach certified.