Fighters new to MMA, Boxing, Muay Thai and other combat sports all experience the same pain in their knuckles, hands and wrists when they first start hitting the heavy bags. After all, heavy bags are usually solid packed sand. Some of the pain is simply do to bad form while hitting the bags and throwing a proper punch or hook really does take a long time master. Wrap those hands and stop crying already! There’s no way to get around it. It takes time for the bones in your hand to calcify and for the nerves in your fist to deaden. So don’t worry, repeated force to your fists will eventually turn them into granite weapons! As they say, “No pain, no gain!”
So how can we speed up this process to prepare our hands for the endless rounds of bag work. Well I asked around for you. On my quest for knowledge one thing began abundantly clear….. us fighters are crazy. Here’s a list of tips to change your knuckles into knockout weapons. Try these at your own risk and let me know your tips!
Do pushups on your fists to strengthen your wrists.
Do knuckle pushups on 80 grit sandpaper. This will help to callus your knuckles more quickly.
Don’t smash your knuckles. Try gentle, repeated punches on a semi hard object or heavy bag. If you break your hand it’ll be useless.
Fill a bucket with sand. Forcefully push your hands through the sand. This will also improve grip strength.
Hitting the heavy bags.
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That’s crazy! I’m not doing pushups on sandpaper. I like the other ones though.