Group Fitness
The Importance of Using Hand Wraps in a Boxing-For-Fitness Class
Professional boxers with years of boxing experience, always apply a boxing hand wrap underneath their boxing gloves before they start punching the boxing pads. This is because they know that without hand wraps, the chance of injury – even breaking their hand – is increased.
In a boxing-for-fitness class however, where beginners with no experience are punching boxing pads and often using poor punching technique, it is not uncommon to see participants wearing only cotton inner gloves underneath their boxing gloves; these types of inner gloves offer no protection to the puncher at all.
Whether you’re a competitive boxer or someone attending a boxing-for-fitness class, using hand wraps during training is essential to prevent injuries and enhance performance.
The repeated impact from striking a heavy bag or boxing pads without adequate protection can lead to injuries such as:
- Boxer’s fracture. A common injury involving the metacarpal bones in the hand.
- Sprains and strains. Resulting from improper wrist alignment and bad punching technique.
- Joint instability. Especially in the carpometacarpal joint, leading to long-term issues.
Why you should wear hand wraps in a boxing for fitness class
Many people join boxing classes for fitness, to improve their cardio fitness, strength, and stress-relief. However, even in these non-competitive settings, the risk of injury remains high. This is due to:
Frequent repetitions
A boxing class involves hundreds of punches per class, increasing the stress on the hands.
New participants
Not everyone has perfect punching form, and improper punching technique can increase the risk of injuries.
Inadequate wrist support
Proper alignment of the wrist ensures impact is absorbed safely.
Poor compression
Sufficient compression will stabilise the soft tissues and small bones in the hand, preventing excessive movement, thus reducing injury risk.
Thumb insecurity
Proper security of the thumb will reduce the likelihood of strains and dislocations during repetitive punching.
In addition, wearing hand wraps gives boxers confidence to strike with power, knowing their hands and wrists are protected. This not only reduces fear of injury but also helps participants focus on their workout, ensuring they get the most out of each session.
Proper Wrapping Techniques
Hand wraps are not just for professional boxers. But, of course, they are only effective when used correctly. A well-applied wrap will:
- Secure the wrist and thumb
- Compress the knuckles and soft tissues
- Fit snugly without cutting off circulation.
Instructors of boxing-for-fitness classes should guide participants on how to wrap their hands correctly. Check out this video to help you explain to your participants, how to correctly wrap their hands:
Boxing-for-fitness classes are intended to improve overall health, rather than hinder it with preventable hand injuries! Hand wraps, therefore, are an essential tool for anyone participating in boxing, including boxing fitness classes. By protecting the hands and wrists, you can prevent injuries, enhance performance, generate results, and ensure participants can train consistently without setbacks. Good luck!
Garry Wasson
Garry is the Head Instructor at Excel Self Defence and Blue Cattle Dog Boxing, which offers boxing course for personal trainers. He is also an accomplished boxing coach and martial arts instructor who has trained numerous State and Australian amateur boxing champions. Garry holds three black belts in different martial arts disciplines and he has served as the National Fitness Coordinator for Boxing Australia. He has been published in over 50 publications, covering diverse topics such as business, personal training, fitness, motivation, boxing, and self-defense. He also worked on Wolverine X-Men Origins as a boxing audition adviser, and as a boxing extra.
