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Learn how to wrap your hands for punching bag to increase power by hitting and preventing injuries.
I learned this in the gym “Wild Card Boxing Club”. Tested and approved by professionals.
Why Wrap Your Hands?
The purpose of the bandage is to protect a boxer’s most important weapon, his hands! The hands are composed of bones and small joints that can be easily fractured by the impact of repetitive blows.
The bandages are to solidify the hands and give support to the knuckles, fingers, wrists, and the whole hand itself. Many people incorrectly think that the bandages are to cushion or give an extra mattress or knuckle protection.
The purpose of the bandages is NOT to cushion the impact; For that, we wear gloves.
Bandages are to secure all loose joints or movable bones. The bandage secures all joints so that the impact is better distributed throughout the entire hand. You don’t want all unions to be independently and moving freely when the hand hits something. If the joints are moving each in their own direction you may suffer a fracture.
If your hands are loose when you hit it is very easy for the small joints and bones of your hand to collapse with each other and break. Even if you don’t break your hand you don’t want to take the risk of hurting them and not being able to do other things like typing on a keyboard, grabbing a pen or carrying things, Protect your hands for the life that follows after boxing!
How To Wrap Your Hands For Punching Bag
You are going to need a couple of bandages. A good measure is 4.50m (180 »), but for smaller hands, 3m (120») is sufficient. Semi-elastic, also known as “Mexican Bandages” are my favorites for their performance & comfort.
You should ignore any type of non-elastic bandage or rigid or any type of gloves with a wrap, these don’t offer the same level of support. (When you close your hand Gel bandages do not solidify the fist)
OK, LET’S START!
- Tie and secure your thumb and start bandaging from behind your hand
Pass the bandage behind your hand so that the bandage clenches when you make a fist.
If you pass the bandage through the front of the hand (through the palm), the bandage becomes loose when you make a fist. It is very annoying to have to bandage again in the middle of a workout.
- Three times around the wrist
This gives support to the wrist. If you have short bandages or very large hands you can do it only 2 times. Some fighters prefer to have slightly loose wrists (for hooks with more angle and uppercuts).
- Three times around the hand
You are bandaging around the palm of your hand. Don’t worry too much about covering the knuckles.
Pass it below and behind the thumb.
- Three X’s by fingers
Now they start creating X’s behind your hand while the bandage passes through the middle of your fingers and crosses with the back of your hand. This part squeezes your knuckles to support them but keeps them apart so they don’t collapse or break with each other.
Pass the bandage between your little fingers and ring.
Now on the one hand.
Now down and at the bottom of your hand. The bandage forms an “X” on the back of your hand.
Now it goes over your thumb again.
Now pass the bandage between the middle and ring fingers.
The second “X” is formed.
Again, place it over your thumb and place it between your index and middle fingers.
Now the third and last “X” is formed. All fingers are properly separated.
Finish by passing it over your thumb.
- Around the thumb
Pass it once around the thumb.
Now pass it under and behind the hand.
- Secure the thumb
Pass it behind the thumb … pay close attention to the next step.
Pass it under the palm instead of bandaging around the thumb. This secures the thumb more and secures the bandage in place so that it does not loosen when you are fighting. (Notice how the bandage changes direction.)
- Three times around the knuckles
Now pass it behind the knuckles.
- Extra passes and finish on the wrist
If you still have enough left over you can do some “X’s” more behind your hand.
You can also bandage the knuckles a little more. Do not make the bandage so wide so that your hands can enter the gloves.
It ends on the wrist. You can secure the velcro just above the wrist to have maximum support on it. Some boxers prefer to finish above the wrist so that it can bend a little more when they throw hooks and uppercuts.
Congratulations! A perfect bandage. Isn’t it beautiful? Go, admire your work, make a fist.
- Everything must feel good. The hand is relaxed when you are not making a fist and solidifies when you close it. If your hands hurt after only 30 minutes or your fingers are turning white, the bandage is probably too tight. There are many ways to bandage your hands. While you are protecting your hands and ensuring your bones properly, nothing else matters.
- Tight Doll vs Loose Doll. Some fighters prefer to throw powerful straight punches and will focus more on bandaging around the wrist. (Some fighters put a layer of tape around their wrist before bandaging so they have a more solid right hand.) Other fighters prefer less bandage on their wrists to have more flexibility for hooks and uppercuts.
- Professional boxers sell in a slightly different way. They wear longer bandages and add more mattresses on the knuckles. The need to add more protection is due to the hardness of their punch and the time they have been boxing.
- Thanks to Pepper Roach (Freddie Roach’s brother) of the Wild Card Boxing Club for teaching me this. Having learned another 3 or 4 different ways of dressing up over the years I have to admit that this method is my favorite. I call it “The method of the X with thumb knot”.
Bandaging your hands is the daily bread of a boxer. It’s those ten minutes where every athlete/student/ office worker becomes a boxer. Do it well so you can protect your hands in and out of the ring.