Many boxers injure their wrists by punching with improper technique or using loose hand wraps.
Beginners are especially prone to wrist injuries because they aren’t used to the constant impact of hitting the punching bag or pads.
So how do professional boxers train their wrists?
Keep reading this article to learn how to strengthen your wrists for boxing!
How To Strengthen Wrists For Boxing
To get stronger wrists for boxing, do these exercises:
- Wrist Rotations
- Wrist Curls
- Rice Bucket
- Knuckle Push-Ups
- Chin-Ups
Your wrists are only used to transfer the force from your legs and through your arms to the target when you punch. You can’t increase your punching power with wrist strengthening exercises.
Since every punch isn’t perfect, this puts constant stress on your wrists if you punch with bad form or if you don’t put on your hand wraps properly.
Too much stress and you’ll be vulnerable to a wrist injury, which can keep you out of the boxing ring for weeks.
Wrist Rotations
First on our list of exercises are wrist rotations.
It’s a simple but efficient exercise to train your hand muscles, wrist, and forearm.
To do wrist rotations:
- First, stand and hold light weights or a light resistance band with your arms bent at a right angle.
- Next, slowly rotate your wrists outward and inward.
- Last, return to the neutral position with your elbows bent.
Do this for 10 repetitions, in sets of 3.
Wrist Curls
Next on the list is the wrist curl or wrist flexion.
Like wrist rotations, these can be done easily and all you need is a light weight. This wrist extension also trains your forearm muscles.
To do a wrist curl:
- First, sit in a chair and put your arm on a table with your hand hanging off, palm facing upward.
- Next, while holding a weight, curl your wrist upwards.
- Last, return to the starting position.
Do this for 10 repetitions, in sets of 3 for each wrist.
Rice Bucket
Next is the rice bucket exercise.
Though unorthodox, it’s a common exercise for athletes who need to strengthen their wrists, like basketball players.
To do this exercise,
- First, fill a bucket with enough uncooked rice to cover your hands and wrists.
- Next, put your hands, palms facing downward, into the bucket and grab the rice.
- Next, rotate your forearms.
- Last, slowly release the rice.
Do this for 10 repetitions, in sets of 3.
Knuckle Push-Ups
Next on the list are knuckle push-ups.
Unlike regular push-ups, basic knuckle push-ups will engage your forearms and wrists.
To do knuckle push-ups:
- First, start in push-up position with a towel under your knuckles.
- Next, unlock your elbows and lower your body to the ground.
- Last, push yourself up to return to the neutral position.
Do this for 10 repetitions, in sets of 3.
Chin-Ups
Last on our list of exercises are chin-ups.
This is the hardest exercise on the list since you are lifting your body weight instead of using a light weight or resistance band.
Unlike pull-ups where your back does most of the work, chin-ups engage your wrist joints and increase forearm strength.
To do a chin-up:
- First, grip the chin-up bar and let your body hang.
- Next, pull yourself up until your chin and upper body reaches the bar.
- Last, slowly lower yourself down to the starting position.
Do this for 10 repetitions, in sets of 3.
Benefits of Wrist Exercises For Boxing
Some of the benefits of wrist exercises for boxing include:
- Stronger Forearm Muscles
- Improved Wrist Mobility
- Reduce The Chance Of Wrist Injuries
Stronger Forearm Muscles
First, doing wrist strengthening exercises for boxing will also give you stronger forearm muscles.
With the Rice Bucket exercise, chin-ups, and knuckle push-ups, the muscles in your forearms will be better equipped to share the strain of your wrists and hands in boxing.
Improved Wrist Mobility
Next, doing wrist strengthening exercises for boxing will improve your wrist mobility.
With the Wrist Rotations and Wrist Curls, your wrists will become more flexible and resilient to awkward angles and sharp movements.
Reduce The Chance Of Wrist Injuries
Lastly, doing these wrist strengthening exercises will reduce your chances of suffering from wrist injuries.
This comes mainly as a result of having stronger forearm muscles and improved wrist mobility.
After doing these exercises and wrapping your hands properly before a workout, the chances of you injuring you wrists will become close to zero.
Conclusion
Now that you know how to strengthen your wrists for boxing, you’ll be able to throw punches on the bag with full force and without fear.
Having strong wrists is important to throwing forceful punches in boxing and other combat sports.
You can do these simple exercises in between boxing training or whenever you have ten minutes free.
To prevent common boxing injuries like these, you should also check the condition of your gloves often since many boxing gloves don’t last long.
You should also monitor your weight your hands and wrists might not be able to handle the extra force of your punches if you increase weight rapidly.
If you feel wrist pain after every punch, don’t push yourself. Try out some punching bag alternatives or yoga recovery poses that aren’t high impact.
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