How to Wrap Your Hands for Boxing - Step by Step Guide

Learning how to wrap your hands for boxing is one of those things that seems complicated until it clicks. Then you'll do it without thinking, like tying shoelaces.

Proper hand wrapping protects the small bones in your hands and stabilises your wrists. Skip it or do it badly, and you're asking for injuries that could sideline you for weeks.

Let me walk you through the method we teach at the gym. It's not the only way, but it works.

Why Hand Wraps Matter

Your hands contain 27 small bones each. When you punch something hard, like a heavy bag or pads, those bones absorb significant impact. Without proper support, they shift around and can fracture or develop stress injuries.

The wrist is equally vulnerable. A bent wrist on impact can cause sprains or worse.

Hand wraps solve both problems. They:

• Compress the bones of your hand so they move as a unit
• Support the wrist joint
• Add cushioning across the knuckles
• Absorb sweat before it reaches your gloves

Every training session, every time. No exceptions.

What You'll Need

Standard cotton hand wraps, 4 to 4.5 metres long. Some wraps have a slight stretch (Mexican style), which many people find easier to work with.

Make sure your wraps have:

• A thumb loop at one end
• Velcro closure at the other end
• Enough length (short wraps don't provide adequate protection)

If you're borrowing gym wraps as a beginner, just work with what they have. Once you buy your own, you'll find a style you prefer.

The Basic Hand Wrap Method

Roll your wrap up tightly before starting. This makes it much easier to apply smoothly.

Step 1: Thumb Loop

Start with your fingers spread wide. Slide your thumb through the loop with the wrap going across the back of your hand (not the palm).

This anchors everything. The thumb loop should sit comfortably without pulling.

Step 2: Wrap the Wrist

Bring the wrap around your wrist three times. Keep it firm but not tight enough to cut off circulation.

The goal is support, not a tourniquet. You should be able to flex your wrist slightly.

Step 3: Across the Palm

From your wrist, bring the wrap diagonally across your palm and around the knuckles. Do this three times, covering the base of your fingers.

Keep your fingers spread while wrapping so the wrap doesn't get too tight when you make a fist.

Step 4: Between the Fingers

This part separates good wrapping from average wrapping.

From your knuckles, bring the wrap down through the gap between your pinky and ring finger. Wrap around the back of your hand, then back to the knuckles.

Repeat for the gap between ring finger and middle finger.

Then again for middle finger to index finger.

Each loop should go: knuckles, down through gap, around back of hand, back to knuckles.

This separates and cushions each knuckle individually. It makes a noticeable difference in protection.

Step 5: Secure the Thumb

Wrap once around your thumb, then back across the palm to the wrist.

The thumb needs some support but shouldn't be immobilised. One wrap is enough.

Step 6: Final Wraps

You should have wrap material left over. Use it to:

• Make an X across the back of your hand (wrist to knuckles, knuckles to wrist)
• Add more layers across the knuckles if possible
• Finish at the wrist

Secure with the velcro closure.

Checking Your Work

A good wrap job should:

• Feel snug but not painful
• Allow you to make a comfortable fist
• Not have any loose or bunched sections
• Cover all knuckles with padding
• Support your wrist without restricting all movement

Open and close your fist a few times. If anything feels wrong, unwrap and start again. It's better to redo it than train with bad wraps.

Common Mistakes to Avoid

• Wrapping too tight. If your fingers tingle or turn white, it's too tight. You want support, not strangulation.
• Wrapping too loose. Equally problematic. Loose wraps bunch up inside your glove and provide no protection.
• Skipping the finger loops. The wraps between each finger are tedious but they properly cushion your knuckles. Don't skip them.
• Rushing. Take your time, especially when learning. A two-minute wrap job protects you for the whole session.
• Not spreading fingers while wrapping. If you wrap with a closed fist, the wraps will be too tight when you open your hand, cutting circulation.

Alternative Methods

The method above is what we teach, but there are other approaches:

• Simple wrist and knuckle method. Faster but less protection between the fingers. Acceptable for light bag work but not ideal for heavy sessions.
• Figure-eight method. Wraps cross repeatedly in a figure-eight pattern between wrist and knuckles. Some people find it more comfortable.
• Competition wrap. Used in amateur bouts with specific rules about wrap length and tape. Irrelevant for training.

Find what works for your hands. The method matters less than the result: secure wrists and protected knuckles.

How Tight Is Tight Enough?

This takes practice to judge. Some guidelines:

• You should be able to slide one finger under the wrap at your wrist
• Your fingertips should stay pink and warm
• Making a fist should feel natural, not restricted
• After five minutes of hitting the bag, nothing should be uncomfortable

If your hands go numb during training, you've wrapped too tight. Stop and rewrap immediately.

Caring for Your Wraps

Hand wraps get sweaty and gross. Basic hygiene:

• Let them air dry after every session
• Wash them weekly at minimum
• Use a mesh laundry bag to prevent tangling in the machine
• Replace them when they lose elasticity or develop permanent odours

Some people buy multiple pairs and rotate them. This makes the washing situation easier and means you're never stuck with wet wraps.

The Gel Glove Debate

You'll see gel inner gloves marketed as an alternative to traditional wraps. They slip on quickly and seem convenient.

I don't recommend them for most people.

The problems:

• They don't wrap the wrist properly
• The padding compresses over time
• They can't be adjusted for different hand shapes
• They create a false sense of security

Traditional wraps take longer but they work better. Learn to use them properly.

Practice Makes Perfect

Your first few attempts at wrapping will be slow and awkward. That's fine. Everyone goes through this phase.

Practice at home while watching TV. After a dozen attempts, it becomes automatic. After a hundred, you won't even think about it.

Some tips for learning:

• Watch your coach wrap their hands and copy them
• Ask for feedback on your wrapping
• Rewrap if something feels off rather than pushing through
• Be patient with yourself

Within a few weeks, you'll wrap your hands in under two minutes without any thought.

Wrapping for Different Activities

The same basic method works for everything, but you might adjust intensity:

• Bag work. Full wrapping with good knuckle padding. The bag doesn't give much.
• Pad work. Same as bag work. Pads absorb some impact but your hands still need protection.
• Sparring. Firm wrapping but ensure you can still make a comfortable fist. Too tight restricts your technique.
• Light shadow boxing. Some people skip wraps for pure shadow boxing without contact. Your choice, but it takes no time to wrap up.

When Wrapping Isn't Enough

Wraps protect against normal training wear and tear. They won't save you from:

• Punching with bad technique (bent wrist, thumb inside fist)
• Hitting the bag at weird angles
• Using worn-out gloves with collapsed padding
• Pre-existing hand injuries that need rest

If you're getting hand or wrist pain despite proper wrapping, talk to your coach. Something else might be wrong with your technique.

Ready to Learn Properly?

Reading about hand wrapping only gets you so far. The best way to learn is having a coach show you in person, correct your mistakes, and give feedback.

At Honour & Glory, we teach all our beginners proper wrapping technique from day one. It's part of learning to box safely.