Rock-hard knuckles make your punches strong and prevent injury. Wolff's law, which states that pressure on bones makes them adapt and become stronger, means that training leads to hand hardening. Condition your hands as a regular part of your boxing or martial arts workout. It may keep you from a sidelining injury, such as boxer's knuckle or broken bones.
Step 1
Punch into a bucket filled with rice and grab and twist the rice in your hand. Add a clockwise or counterclockwise twist to the movement to work your wrists. Do 10 reps on each hand two to four times a week. This rice grip technique conditions the knuckles and develops the hand and wrist.
Step 2
Perform pushups, as usual, but put your weight on the first two knuckles of each hand. Only use thumbs if you need stability. Knuckle pushups are a way to get rock-hard knuckles while also training other parts of your body. This move works the chest, arms, back and core and is excellent for wrist stability. Do pushup sets like this to 80 percent of your capacity two to four times a week.
Step 3
Punch the heavy bag wearing only your wraps. The heavy bag is a typical part of boxing and martial arts. Make hitting this bag part of your workout and hand-conditioning exercise. Follow your typical bag-training routine -- always using proper punching technique, distance and stance -- but let your hands work without heavy gloves. This increases the pressure, allowing your hands to strengthen and harden according to Wolff's law.
Tips and Warnings
- Condition your hands before you have an injury. Always punch with proper technique to fully use your power and prevent injury.
- Knuckle training may hurt in the beginning, but it should not be continued if pain persists. Never hit the heavy bag without wraps. You want rock-hard knuckles, not damaged skin.
Things You'll Need
- Bucket filled with rice
- Heavy bag
- Hand wraps
References
- RossTraining.com; Training the Hands; Ross Enamait; 2004
- "The New York Times" Health; The Claim: After Being Broken, Bones Can Become Even Stronger; Anahad O'Connor; October 2010
- Washington Orthopaedics & Sports Medicine: Boxer's Knuckle
- BodyBuilding.com; Heavy Bag Training: Strategies and Programs; David Robson
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