Buzz
Before putting on boxing gloves and stepping into the ring, fighters typically wrap their hands with a thin strip of cloth (known as hand wraps) to protect ligaments and muscles, while also providing additional support for wrist movement. Hand wraps come with a Velcro fastener at one end to secure the wrap in place. Keep reading to learn how to wrap your hands for training.
Steps
Use the correct type of hand wrap and proper technique
Choose the right type of hand wrap. There are many types of hand wraps, and it’s crucial to select the one that best fits your hand size and the type of boxing you plan to practice. Consider the following options when purchasing hand wraps:
- Cotton wraps are a great choice if you train regularly. They come in lengths suitable for both adults and teens, and feature a Velcro fastener at one end.
- Mexican-style wraps are similar to cotton wraps but are woven with elastic fibers, making them easier to fit snugly. They are less durable than cotton wraps as the elastic fibers degrade over time, but they work well for training.
- Gel wraps aren’t actually wrapped around the hand but are slipped on like fingerless gloves. They are significantly more expensive than cotton or Mexican wraps. While convenient, they don’t provide as much wrist support as traditional wraps, which is why professional boxers often avoid them.
- Competition wraps are typically a combination of gauze and tape. Boxing regulations often specify the exact amount of gauze and tape allowed to ensure fairness among fighters. Since they are not reusable, they aren’t suitable for daily training. The wrapping technique for competition wraps is also different and should be done with the help of a teammate or coach. Check out this professional hand-wrapping method for more details.
Wrap your hands with the right tightness. The wrap should be snug enough to secure your hand and wrist, but if it’s too tight, it can restrict blood flow. You may need to practice a few times to find the perfect level of tightness.
Avoid letting the wrap bunch up. Lumps or wrinkles can cause discomfort while you’re focusing on boxing, and they also reduce the wrap’s ability to protect your knuckles and stabilize your wrist.
Keep your wrist straight while wrapping. If you bend your wrist during wrapping, the hand wrap won’t be able to stabilize it properly. Keeping your wrist straight minimizes the risk of injury.
Wrapping the Hand
Spread your hand open. Keep your fingers as far apart as possible and flex your muscles. Boxing hand wraps support your hand during punches, so it’s best to start by testing the wraps with every punch in the sport.
Insert your thumb into the hole at one end of the wrap. This end is typically the one without the Velcro fastener. Ensure the underside of the wrap faces your hand; otherwise, securing the wrap will be difficult once you’re done. Most hand wraps have labels or printed text to indicate which side should face your hand.
Wrap the wrist. Wind the hand wrap around your wrist 3 to 4 times, depending on the size of your hand and the level of support you need. Finish the last loop on the inside of your wrist.
- The wrap should lie flat and overlap itself with each loop.
- If you need to adjust the length of the wrap at the end, modify the number of loops around your wrist.
Wrap the hand. Pull the wrap across the back of your hand, covering the area just above your thumb, and loop it to the other side of your palm. Wrap around this area three times, ending on the palm near your thumb.
Wrap the thumb. Start by looping the wrap around your wrist once, ending near your thumb. Wrap the material under your thumb and up, then bring it back down. Finish by looping it around your wrist once more.
Wrap the fingers. Starting from the inside of your wrist, secure your fingers by wrapping the hand wrap as follows:
- Pull the wrap from the inside of your wrist up to the back of your hand, looping it between your pinky and ring finger.
- Repeat the step, but this time loop it between your ring and middle finger.
- Repeat once more, looping it between your middle and index finger. Finish on the inside of your wrist.
Wrap the hand again. Start by looping the wrap around your wrist, then diagonally from the inside of your wrist to the outside of your hand. Continue wrapping around the palm and the back of your hand above the thumb. Repeat until the wrap is fully used, finishing the last loop around your wrist.
Secure the hand wrap. Use the Velcro fastener to lock it in place. Make a fist and throw a few test punches to check for comfort. If the wrap feels too tight or too loose, redo it.
Repeat with the other hand. It might feel tricky to wrap your non-dominant hand at first, but you’ll get the hang of it after a few tries. If you need assistance, ask your coach or a training partner to help.
Tips
- Keep the hand wrap flat while wrapping your hand. Regularly washing the wrap will prevent it from stiffening and reduce the risk of fraying.
- For those with smaller hands, it’s best to buy shorter wraps instead of looping standard wraps excessively. Standard wraps can feel bulky inside boxing gloves, making it harder to wear and secure the gloves properly.
Warnings
- Avoid wrapping too tightly. The purpose of hand wraps is to support your hand and wrist, not to cut off circulation. If you feel discomfort or numbness after putting on your gloves, remove the wrap and redo it with a looser fit.
Things You'll Need
- Hand wraps
