Why wrap at all?
A wrap supports the wrist and the small bones of the hand when you punch. It does not make your hands invincible, and it does not replace a coach teaching you how to land correctly. It does keep everything lined up.
Most adult hand wraps are around 180 inches long. Ask at the gym what is available and what length they recommend before you buy.
Start with the thumb loop
Put the loop over your thumb with the loose end on the back of your hand. Keep the wrap flat, not twisted. Twists create pressure points.
From the thumb, wrap around the back of your hand and across the wrist a few times. You are building the base that supports the wrist, so keep the tension even.
Build the wrist, then the hand
Work around the wrist three or four times, moving slightly up the arm with each pass. The wrap should feel snug like a firm handshake, not tight like a tourniquet.
Then take the wrap across the back of your hand toward the knuckles. Leave your fingers free and your thumb out. You are not mummifying your hand.
The between-the-fingers passes
Weave the wrap between your fingers to keep the material from bunching when you make a fist. The common pattern is between the pinky and ring finger, then the ring and middle, then the middle and index.
Do not jam the wrap into the webbing. It should sit comfortably, and you should be able to make a full fist without the material digging in.
Cover the knuckles and finish at the wrist
Make two or three passes across the knuckles, then spiral back down to the wrist and secure the Velcro.
Test it: make a fist, open your hand, rotate your wrist. Nothing should slip, tingle or cut off circulation. If your fingers go numb, it is too tight. Start again.
Common mistakes
Wraps are cheap and they wear out. Wash them regularly, let them dry fully, and replace them when they lose their shape. A loose, stretched wrap is not doing the job.
- Wrapping too tight and cutting off circulation.
- Leaving the wrap twisted, which creates pressure points.
- Skipping the wrist support and only covering the knuckles.
- Wrapping the thumb entirely so it cannot move.
- Using a wrap that is worn out, stretched, or missing its Velcro.
Practise it once at home
Wrap your hands while watching television. Do it three times. By the third attempt you will not need to think about it, and you will not be the person holding up the class while you figure out the thumb loop.
If you are not sure, ask a coach to check your wrap before you start hitting the bag. It takes ten seconds and it is a completely normal question.
Snug, flat, and able to make a fist. If it tingles, it is wrong.