How Do You Wrap Hands For Boxing? - Healthline

Maybe your like

HealthlineSubscribe

Fitness

How to Wrap Your Hands for Boxing

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Tyler Read, BSc, CPT on July 25, 2022

Why do it
Wrap types
How-to
Considerations
Bottom line

image of woman wrapping her hands for boxing — Getty Images/Willie B. Thomas

Every boxer puts on a few key pieces of gear before throwing their first punch.

Hand wraps are the first line of defense that protects your hands and wrist from injury inside the boxing glove.

This article discusses which wraps to pick and how to put them on before entering the ring.

Why wrap hands for boxing?

Before you put on boxing gloves, it is important to wrap your hands.

Boxing wraps will protect the tendons and ligaments of your hands and add support to your wrist.

It may also aid in the transfer of force from your fist to the target of your punch. A comparative study from 1984 found that without wrapping the hand, a person’s punching power was significantly less than with the wrap.

A very small study from 2015, on the other hand, found that wrapping the hands reduces punching force, but it does offer better protection for a person’s hands. Ultimately, more research needs to be done on this topic before experts can reach conclusive findings.

Wrapping your fists will also reduce the sweat exchange from your hand to the glove. This is good for keeping the gloves clean and keeping odor at bay.

Types of wraps to use for boxing

You can choose from several kinds of wraps. Here are some options:

Cotton wraps

These are good for those in boxing training. This is because you can use them repeatedly.

They typically range from 108 to 210 inches (457 to 533 cm). Shorter wraps are better for shadow boxing or for people with smaller hands, whereas long wraps are better for sparring (fighting with a partner).

Elastic bandage wraps

These are like cotton wraps but contain elastic fibers, so they fit tightly to your hand during use.

Over time, they can get worn out when the elastic gives out. Plus, some boxers may find them a little too thick.

Gel wraps

You slip on these wraps instead of wrapping them around your hand. They are more expensive than cotton or elastic wraps and don’t provide as much support, especially around your wrist.

A 2017 study investigated hand and wrist injuries of boxers over a 7-year period and found almost equal injuries to the wrist and the hand in training, so it’s best to avoid these unless you really need the convenience.

Competition wraps

These are a mixture of gauze and tape, set to a standard combination of the two materials by boxing rulebooks.

They are one-time use. Yet the wrapping uses a different technique that requires a partner to help, so they aren’t that practical for everyday use.

Share on Pinterest

Illustration by Bailey Mariner

How to wrap hands for boxing

1. Unroll your wrap

Unroll the type of hand wrap you picked. One side will have a way to secure the wrap (like Velcro), while the other side has a loop.

Many wraps will have writing that tells you which side should face down. If you do not see this on your wrap, just pay attention to which side the adhesive is on, so you make sure to wrap it in the right direction.

2. Place your thumb through the loop

Stretch your hand out with the wrist straight, spreading out all your fingers. Place your thumb through the hole at the end of your wrap.

3. Wrap the wrist

Wrap from your thumb across the back of your wrist 3 or 4 times if needed, making sure to keep the wrap flat and even as you wrap.

4. Wrap the hand

Pull the wrap around the back of your hand, just above your thumb and across your palm 3 times, ending at the base of the thumb.

5. Wrap the thumb and anchor it to the wrist

Wind the wrap from the base of your thumb to the top, then back down to the bottom and finish by wrapping it around your wrist one more time for extra stability.

6. Wrap the fingers

Start at the inside of your wrist and wind between each of your fingers, back around to the inside of your wrist. Start from between your pinkie and ring finger first and circle inwards with each finger.

7. Wrap the hand again

Wrap once around your wrist, then wind around your hand again. End with one last long wrist wrap.

8. Secure the wrap

Fasten the end to the Velcro and then test by throwing a few punches to see if the wrap is too tight or loose. You want the wrist and hand to feel secure, but not so tight that it becomes hard to make a fist.

Considerations for wrapping the hands for boxing

You can always re-wrap if the tension doesn’t feel right. Remember the goal of a wrap is to protect the wrist, hand, and fingers in the glove and to support the power of your punches.
The more protection you want, the longer you want the wrapping cloth to be.
For solo training or people with smaller hands, opt for short lengths of cloth.
If you don’t have enough length to wrap between each finger, you can wrap and anchor the thumb and then wrap the hand before securing the Velcro.

The bottom line

Consider wrapping your hands up before you put your gloves on when you’re practicing on the bag, shadow boxing, or sparring.

Wrapping your hands might increase the force of your blows, but, more importantly, it will protect your hands, fingers, and wrist in a sport where injuries are likely.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Galpin J, et al. (2015). The influence of a padded hand wrap on punching force in elite and untrained punchers. https://www.researchgate.net/publication/282329472_The_Influence_of_a_Padded_Hand_Wrap_on_Punching_Force_in_Elite_and_Untrained_Punchers
Loosemore M, et al. (2016). Hand and wrist injuries in elite boxing.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349401/
Roy B, et al. (1984). Influence of bandages on the strength of impact of punches in boxing.https://pubmed.ncbi.nlm.nih.gov/6525750/

Share this article

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Tyler Read, BSc, CPT on July 25, 2022

Health Conditions

Condition Spotlight

Wellness Topics

Product Reviews

Featured Programs

Featured

Lessons

Newsletters

Lifestyle Quizzes

Health News

This Just In

Top Reads

Video Series

Find Your Bezzy Community

Follow us on social media