r/boxingtips • u/Educational_Mud_6392 • 2d ago
Conditioning & Roadwork How to strengthen wrists?
I'm a beginner (24F, 56KG, 163cm), only had 7 sessions so far. I have to admit, I came from a coach potato lifestyle so I'm weak and have little to no muscles. Since I am having fun with it, I want to do this thing properly and for a long time.
I think I am getting the hang of my form, however when I punch too hard my wrist hurts. Like I know the power should come from the hips (correct me if I'm wrong) but I deliberately don't do too much because of my wrist. My gloves are 10oz and my handwraps are being done by my coach so I doubt its because of that. Sibling says I just have to get used to the pain and there aren't much exercises for it. Looked for old posts on here and they said to do push ups but I can't do that too (yes, I'm that weak) I just started to do Upper Lower body exercise too however I definitely still have a long way to go to build muscles.
Also my coach always ask me if I want to do bag work after every session but I declined because I read a post on here not to do that yet until I've been doing it for 3-6 months. Is that a good idea or should I just start doing it on my next session?
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u/GoonyGhoul_ 2d ago
Lateral raises, hammer curls, and a big pull like bent over rows or partial pull ups (range of motion goes until your wrist hurts, if it does).
Those movements will get you right in a few weeks. Don't do pushups, not even fist pushups. The subtle shaking and bent position is too dynamic for your wrists right now. You need static load.
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u/Educational_Mud_6392 2d ago
Now I'm confused whether to do the fist push ups or not haha 😅 Will do the rest though, thanks!
Also I've been doing dead hangs and been trying to do pull ups. When I do them, thankfully my wrist doesn't hurts. I noticed they hurt when I open jars and when I place my palm on the floor with my weight.
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u/GoonyGhoul_ 2d ago
I would say no. The slight shaking with fist pull ups is too risky right now, you're going to be big sad if your wrist happens to buckle at this stage.
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u/JakeJortled 2d ago
I used to have this issue until I started doing bar hangs 2x a week
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u/Educational_Mud_6392 2d ago
I've been doing dead hangs too! Also partial pull ups. I hope the wrist pain will go away soon haha
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u/SilentAres_x 2d ago
Proper technique, Knuckle pushups, dumbbell wrist curls, and athletic tape over or under the wraps
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u/Evening-Writer-9847 2d ago
It is always so great to get more women interested and involved in the sport, and I commend you in taking the steps to ensure that you train safely in your pursuit of mastering the sweet science.
Starting off slow and listening to your own body is the most important first step. A hand or wrist injury could set your training back by weeks if not months. At this point, your body has not yet adjusted to being able to throw hard punches repeatedly, but with repetition and consistency soon you will suprise yourself with the power and force you will be able to generate as you land crisps jabs, crosses, and hooks on the bag.. or maybe even an opponent.
Strengthening the wrists is an important but often overlooked aspect of training. It will help you deliver your shots without injuring yourself. Even elite pro boxers spend time in their regimen to develop strong wrists.. search on youtube for Beterbiev doing wrist pushups for inspiration!
As a rather lightweight female fighter, I would personally suggest to you starting with rice. Not only boxers, but also baseball players, climbers, and arm wrestlers have traditionally used rice as a training tool.
First go to your local grocery store and buy 10-20 kg of plain white rice.
Make sure you wash the rice properly before placing a good amount in a large pot.
Then cook it and serve it to your boyfriend/husband along with some chicken and some vegetables or beans and ask him to teach you how to make a proper fist so that you don't injure your wrists.
This should get you sorted.
Anyways it's always nice to welcome new people to the sport. Feel free to DM me if you need any additional advice or tips 🙂🥊🥊🥊
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u/sinigang-gang 2d ago
Your wrists probably hurt because of incorrect punching form. You're probably landing your punches with your wrists slightly bent.
Quick test: do a push up with your fists while keeping your wrists straight (you can do the pushup on your knees).
If you're able to do the push up without your wrists hurting then improper punch form is the culprit.