Properly wrapping the hands is a critical skill for martial artists, boxers and cardio kickboxers working with speed bags or heavy bags. Wrapping the wrist and hands protects the knuckles from abrasion, provides an extra layer of cushion for the delicate bones in the hand and increases support to the wrist. Most commercial wraps are 180 inches long and are made of cotton. One end has a loop which goes over the thumb and the other end has a Velcro strip to secure the wrap at the wrist once the hand is wrapped.
Step 1
Place the thumb loop of the wrap over the thumb, keeping the palm facing down and the fingers spread wide. Make sure to keep the fingers spread throughout the wrapping process to avoid making the wrap too tight and cutting off circulation to the hand.
Step 2
Take the wrap down and up behind the wrist, looping three times around the wrist and finishing on the palm side of the wrist.
Step 3
Bring the wrap up diagonally across the back of the hand and loop it around the knuckles three times.
Step 4
Take the wrap across the palm and wrap once around the wrist.
Step 5
Bring the wrap over the back of the hand, from the pinkie side, and make one loop around the base of the thumb and complete one more loop around the wrist.
Step 6
Continue the wrap across the back of the hand and complete one more wrap around the knuckles. Take the wrap around the base of the thumb one more time, then around the wrist. Repeat this figure-8 pattern to use up most of the remaining wrap.
Step 7
Loop the remaining length of wrap around the wrist one to two times and then attach the Velcro end on the wrist to secure the wrap.
Tips and Warnings
- If you have to wrap the wrist more than three times at the end of the process, go back and add one more figure-8. If the wrap is too tight, do not start over. Simply unwind the wrap until you feel the pressure lessen and start the wrapping from that point.
- Wrapping the hands is not a guarantee that your hands will be protected from hitting hard objects. Hand wraps are designed to be worn under gloves and supplement, not replace, the protection provided by those speed bag, heavy bag or boxing gloves.
Things You'll Need
- Boxing wraps
References
- Boxing Gyms: Handwraps: How to Guide
- "Boxing: The Complete Guide to Training and Fitness"; Dana Scott; 2002
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