Wrap Your Hands for Boxing

Before putting on boxing gloves and entering the ring, boxers wrap their hands in a thin band that protects the tendons and muscles and lends additional support to the movements of the wrist. Boxing wraps come with a strip of Velcro at one end so that the wrap can adhere to itself. Read on for instructions on how to wrap your hands for a training session.

Steps

Using the Right Wrap and Technique

  1. Choose the right wrap. There are many different types of wraps, and it's important to choose one the one that will work best for the size of your hands and the type of boxing you intend to do. Consider these options when you're picking out a wrap to buy:
    • Cotton wraps are a good choice for frequent training. They come in adult and junior lengths, and they are secured with velcro at the end.
    • Mexican wraps are similar to cotton wraps but they are woven with elastic fibers, so they mold to the hand more easily. They aren't quite as durable as cotton wraps because the elastic gets worn out over time, but they're a good option for training.
    • Gel wraps aren't actually woven onto the hand, but are slipped on like fingerless gloves. They are more expensive than cotton or Mexican wraps. They are convenient to slip on, but they don't provide as much wrist support as traditional wraps, and for that reason serious boxers don't usually opt for gels.
    • Competition wraps are composed of gauze and tape. Boxing rulebooks specify the exact amount that can be used, to make sure each boxer has the same amount of padding. Since these wraps aren't reusable, they aren't practical for use during everyday training. The wrapping technique for competition wraps is also different and should be done with a partner or coach. See this professional wrapping method for more information.
  2. Wrap with the correct tension. Hand wraps should be taut to provide stability for the hand and wrist, but if they're too tight they can cut off circulation. You might have to practice a few times before you get the tension just right.
  3. Keep the wraps free of wrinkles. Lumps and wrinkles can be uncomfortable when you're trying to focus on boxing, and they also prevent the wrap from adequately protecting the fine bones in your hands and stabilizing your wrists.
  4. Keep your wrists straight when you wrap them. If your wrists are bent when you wrap them, they the wrap won't help to stabilize them. Your risk of injury won't be as high if you keep your wrists straight during the process.

Winding the Wrap

  1. Stretch your hand out. Spread your fingers as far apart as possible and flex all of the muscles. The boxing wrap is meant to support the hand while it's in motion, so you should begin by exposing the wrap to all the movements you might use while boxing.
  2. Place your thumb through the hole at the end of the wrap. It's located at the opposite end from the Velcro. Make sure the underside of the wrap is against your hand; if you wind the wrap upside down, you'll have trouble fastening it when you're finished. Most wraps will have a tag or printed place letting you know which side should face down.
  3. Wrap your wrist. Wind the wrap around the back of your wrist 3 to 4 times, depending on the size of your hands and the level of stability you want to attain. Finish with the wrap at the inside of your wrist.
    • The wrap should be flat and directly overlap itself with each turn.
    • If you find that you need to add or reduce length to the wrap at the end, adjust the number of times you wrap your wrist.
  4. Wrap your hand. Pull the wrap around the back of your hand, over the area just above your thumb, and across your palm to the other side. Wrap the same place three times, ending with the wrap on the inside of your hand near the thumb.
  5. Wrap your thumb. Start by wrapping your wrist one time, finishing with the wrap near your thumb. Wind the wrap from the bottom of your thumb toward the top, then back to the bottom. Finish by wrapping your wrist once more.
  6. Wrap your fingers. Starting at the inside of your wrist, wind the wrap in the following way to secure your fingers at the base:
    • Wind the wrap from the inside of your wrist over the top of the hand and between the pinky and ring finger.
    • Wind it back from the inside of the wrist over the top of the hand and between the ring finger and middle finger.
    • Wind it again from the inside of the wrist over the top of the hand and between the middle finger and index finger. Finish at the inside of the wrist.
  7. Wrap your hand again. Start by wrapping the wrist, then wrap diagonally from the inside of your wrist to the outside of your hand. Continue wrapping across your palm and just above your thumb. Repeat until the length of the wrap has been used, then finish with one last wrap around your wrist.
  8. Secure the wrap. Velcro it to secure it in place. Flex your hand and throw a few punches to determine if it's comfortable. If the wrap is too tight or too loose, redo it.
  9. Repeat with the other hand. It may be difficult to wrap using your non-dominant hand at first, but you'll get the hang of it after some practice. If you need help ask your coach or a partner to do it for you.



Tips

  • Keep the wrap flat when wrapping hands. You should also clean the wrap frequently to avoid stiffness and to reduce the risk of chafing.
  • For those with especially small hands, it is best to purchase a shorter boxing wrap than to loop a normal wrap several times. A normal wrap will bunch up inside the boxing gloves on a smaller hand, making control of the gloves more difficult.

Warnings

  • Do not wrap too tightly. Wrapping hands is meant to support the hand and wrist, not to cut off circulation. If the wraps do not feel comfortable inside the boxing gloves, or if your hands feel numb, take off the wrap and wrap your hands more loosely.

Things You'll Need

  • Boxing wrap

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Sources and Citations

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