Hand & wrist conditioning

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LockednLoad

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I need some serious hand and wrist strength and conditioning advice. I would want to be able to defend myself if the need would arise, but I feel so weak in those areas I feel like delivering a solid punch would break my knuckles and jar my wrist. It's even bad when I'm hitting the punching bag. I cannot hit the bag as hard as I can because my wrists can't seem to absorb the blow.

I've heard of people doing knuckle push ups to strengthen their knuckles, punching thick newspapers tapped to a brick wall (lightly). I haven't lifted weights in a few years but I know that deadlifts, pullups and some grip work will help strengthen my very weak hands, but does anyone have any tips for knuckle / wrist strength and conditioning? Has anyone dealt with this type of issue themselves?

Any input is greatly appreciated.
 
Um what? I don't think you can "condition" them to be tougher. You either got em, or you don't. I believe Floyd is supposed to have injured/broken his hands a few times.

In saying that, we have a guy that goes through a whole process daily. His whole workout involves hitting a joint into a solid object. There's kneeing the ringpost, elbowing/punching the wall, the works. Obviously not balls out, but it's kinda out there.
 
Foppa21 said:
Um what? I don't think you can "condition" them to be tougher. You either got em, or you don't. I believe Floyd is supposed to have injured/broken his hands a few times.

In saying that, we have a guy that goes through a whole process daily. His whole workout involves hitting a joint into a solid object. There's kneeing the ringpost, elbowing/punching the wall, the works. Obviously not balls out, but it's kinda out there.
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I would definitely tell that guy to stop slamming his bones into metal. Creating microfractures in your bones can easily be accomplished by kicking a really hard bag, or punching a really hard bag.

(This is for the TS) - You can definitely toughen up your wrists and hands, but there is a genetic limit for everyone. Learning to hold your wrist straight is the most important, and don't hit a bag full blast with bare hands. You will sprain your wrist when you catch the bag wrong. Otherwise you've now realized that punching people in the head full blast with bare hands is asking for an injury.
 
I also have a question about this. For some reason, my right wrist is MUCH stronger than my left one. Any way to cure this imbalance?
 
TheNightmanCometh said:
I would definitely tell that guy to stop slamming his bones into metal. Creating microfractures in your bones can easily be accomplished by kicking a really hard bag, or punching a really hard bag.

(This is for the TS) - You can definitely toughen up your wrists and hands, but there is a genetic limit for everyone. Learning to hold your wrist straight is the most important, and don't hit a bag full blast with bare hands. You will sprain your wrist when you catch the bag wrong. Otherwise you've now realized that punching people in the head full blast with bare hands is asking for an injury.
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I would... but he kinda scares me lol

On part 2, I have a wrist that's been injured for about 3 years now. It just feels numb and I try to deal with it. Walled up to take a punch in sparring and a hw (who is one of the best and nicest sparring partners I know) happens to land a straight right into the bend and folded by wrist. Probably a sprain, no break or anything but it's never felt 100% since
 
Foppa21 said:
I would... but he kinda scares me lol

On part 2, I have a wrist that's been injured for about 3 years now. It just feels numb and I try to deal with it. Walled up to take a punch in sparring and a hw (who is one of the best and nicest sparring partners I know) happens to land a straight right into the bend and folded by wrist. Probably a sprain, no break or anything but it's never felt 100% since
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Lol, I would like your post if moderators hadn't hit me with another yellow card. They sure do have their favorites, huh? Damn, that sucks about your wrist. Did you ever get an MRI, or have therapy for it?
 
Strong wrist or not, you have to be very careful when going full power on anything.

I know I would break something pretty quickly in my hands, wrists, feet or shin if I hit the bag @ 100 % without having the proper alignment and distance.
 
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Imo
 
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