The article in brief
This article sets out the essential techniques for strengthening the wrists in boxing, a crucial factor in performance and injury prevention. Here are the key points:
- Targeted exercises flexions and extensions with dumbbells, rotations with unbalanced dumbbells, grip
- Protection The importance of bandaging and techniques for applying it
- Overall reinforcement forearm exercises and joint mobility
- Technique of hit wrist alignment and optimum impact zone
Strengthening the wrists is crucial for any boxer looking to improve performance and prevent injury. Strong wrists are the foundation of a powerful and accurate punch. Let's discover together the most effective techniques and exercises for strengthening your wrists for boxing.
Targeted exercises for boxer's wrists
Flexions and extensions with dumbbells
One of the most effective exercises for strengthening the wrists is to perform flexions and extensions with light dumbbells. Sit on a chair, with your forearm resting on your thigh, and let your wrist hang down. Perform flexion and extension movements as you lift the dumbbell. Repeat this movement 15 to 20 times for each wrist.
Unbalanced dumbbell rotations
To work on wrist stability, use a dumbbell loaded on one side only. Hold it vertically and slowly rotate your wrist. This movement stimulates the stabilising muscles and improves control. Perform 3 sets of 10 rotations in each direction.
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Grip exercises
Le grip is essential in boxing. Strengthen your grip by squeezing a tennis ball or a hand grip for 30 seconds. Alternate between maximum pressure and rhythmic pressure to vary the intensity. These exercises improve the strength and endurance of the forearm muscles.
Complementary protection and training techniques
The art of bandaging to secure wrists
Wrist bandaging is an essential step before every training session or fight. It provides crucial support and prevents injury. Here are the key elements of an effective bandage:
- Use quality elastic bands or special boxing mitts
- Start by firmly wrapping the wrist
- Continue by crossing over the top of the hand and between the fingers
- Finish with several turns around the wrist to stabilise it.
A well-executed bandage must be tight without cutting off blood circulation. It immobilises the wrist while allowing the fingers to flex.
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Strengthening the forearms
Strong forearms contribute to strong wrists. Make these exercises part of your routine:
- Inverted curl with barbell: 3 sets of 12 repetitions
- Forearm rotations with a weighted stick: 2 minutes per direction
- Hammer with dumbbells: 3 sets of 10 repetitions per arm
These movements target the extensor and flexor muscles of the forearm, which are essential for absorbing impact.
Joint mobility and amplitude
Wrist flexibility is just as important as wrist strength. Incorporate mobility exercises into your warm-up:
| Exercise | Duration | Frequency |
|---|---|---|
| Wrist rotations | 30 seconds | Before each training session |
| Static stretching | 15 seconds per position | After training |
| Bending against a wall | 10 repetitions | 2 times a day |
These exercises improve blood circulation and prepare the joints for the intense effort of boxing.
Perfecting your typing technique
La boxing striking technique is essential to maintain the integrity of the wrists. A poorly executed strike can cause damage, even with reinforced wrists. Here are the key points to remember:
Wrist alignment
On impact, the wrist must be perfectly aligned with the forearm. This neutral position distributes the force of the impact throughout the bone structure, minimising the risk of injury. Practise in front of a mirror to check and correct your alignment.
Optimum impact zone
Strike with the first two phalanges of the fingers. This is the strongest part of the fist, transmitting power while protecting the wrist joints. Avoid striking with the tops of the phalanges or the soft part of the palm.
Progressive training
Strengthening your wrists is a gradual process that requires patience. Start with light exercises and gradually increase the intensity and duration. Listen to your body and never force yourself if you feel pain. Regular follow-up with a qualified trainer can help you adjust your programme as you progress.
Towards champion wrists
The road to strong boxing wrists is paved with targeted exercises, protective techniques and constant attention to form. By incorporating these practices into your training routine, you'll gradually develop the strength and resilience you need to excel in the ring. Don't forget that consistency is the key to success. With perseverance, your wrists will become a major asset in your boxing arsenal.
Bear in mind that every boxer is unique. If pain persists despite these recommendations, don't hesitate to consult a health professional specialising in sport. Your long-term health is just as important as your immediate performance in the ring.
Additional sources:
– Boxing Wiki
– Fighters' website
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