Boxing Exercises to Prevent Hand Injury

Boxing is one of the most physically intensive sports someone can take part in. It requires endurance, mental toughness, physical toughness, and an incredible amount of coordination and finesse. Boxers like Anthony Joshua, Mike Tyson,  Eddie Hearn, Luke Campbell, Tyson Fury, Sugar Ray Robinson, Muhammad Ali, and Floyd Mayweather train(ed) tirelessly in the pursuit of mental and physical mastery of their bodies.

In boxing, injury occurs frequently no matter how seasoned the athlete is. These could be fixable short term issues, or they could be debilitating long term problems that require a more strategic approach to rehabilitation and therapy.

Hand and wrist injuries are commonplace due to the physical toll boxers put on their hands, fingers, and wrists. The successive trauma caused by launching thousands of punches causes acute injuries including wrist sprains, hand fractures, tendon injury, finger sprain, Bennett fractures, and Boxer’s knuckle. The VariGrip is a product that was created specifically for treating and preventing injury. Using the VariGrip along with implementing these exercises into your training program is going to make your hands stronger and more resilient.

Boxers often use rice buckets to help strengthen their hands so that they can sustain continuous usage. This is one of the best ways to strengthen your hands, but you can’t take it with you when you aren’t at the gym. The beauty of the VariGrip is its portability and utility. You can take it anywhere, and use it at any time. It’s a great product for the athlete who is on the go and wants to improve their game even when they are away from the gym. 

Another great exercise is the wrist curl. The wrist curl is a great stretching exercise for the fingers, hands, and wrists. Get a small dumbbell or something of similar weight and place it in your hand, all while resting your elbow on a table, your leg, or some other flat surface. Lift the weight at your comfortable range of motion and feel the burn in your hand and forearm. You can do this exercise with each individual finger as well.

Rock climbing is a fun activity you can do with your friends which also improves hand and finger strength. Climbers do finger strength training all the time in order to improve how well they can hold on to the wall and to improve how long they can climb for. Grip strength is the real goal in rock climbing, but stronger fingers result in stronger hands, thus stronger punches. In some gyms, they even have a rock climbing section where you can train. If your gym doesn’t happen to have one, you can Google your local climbing gym or find a suitable boulder or crevice to climb outside.

If you are taking boxing seriously, you are obviously doing some type of weight/ strength and resistance training. Lifting is one of the best ways to work your body out, but it also strengthens your hands and grip. Doing deadlifts and farmers walks trains your hands just as much as any other part of your body.

It is important to note that when climbing or lifting, you should train with your specific goal in mind. Remember, you do not want to overtrain or overextend yourself. Boxing, in itself, is a tremendous workout, so pace yourself with this in mind.

The beauty of the VariGrip is that you can take it anywhere. Whether you’re in the gym, at home, or at work, you can be strengthening your hand and grip strength. Sports injuries limit progress and pose a dangerous threat if not treated properly. It is important to do everything in your power to prevent things from happening before they happen, and that is exactly what the VariGrip is made for.