Tips to Wrap Your Hands for Boxing & MMA

Disclaimer

This article is for informational purposes only. Product availability, pricing, and features may change over time. Readers are encouraged to check official retailer websites for the latest details. The author and publisher are not responsible for any purchase decisions made based on this content. Some links may be part of affiliate partnerships.

Protecting your hands is essential in both boxing and MMA. A well-wrapped hand protects your wrists, knuckles, and palms, helps you train longer, and reduces the risk of injuries. This guide offers a clear, complete method you can use for boxing and MMA, plus tips on choosing wrap length, care, and where to buy.

What You’ll Need

Hand wraps: commonly 180″ (4.5 m) for full coverage and wrist support, or shorter lengths (120″–150″) for quicker wraps. Choose based on hand size, glove type, and your wrap preference.

Optional: thin athletic tape or quick wraps for extra wrist support if your gym allows.
Clean hands and a dry space to wrap.
Gloves for training (to ensure proper fit over the wraps).

What the Wrap Aims to Protect

Wrists: reinforced with multiple passes to reduce the risk of hyperextension.
Knuckles: padded to distribute impact and reduce skin shear.
Palm and thumb: stabilised to maintain grip and prevent wrap slippage under the glove.
Comfort and circulation: wraps should feel snug but not cut off circulation or numb fingers.

Basic Wrap Technique (A Reliable Starting Method)

Start with the middle of the wrap against your wrist, leaving a few inches loose to anchor later.
Wrap around the wrist 2–4 times to build a solid base.

Move to the palm area: bring the wrap up and around the back of the hand, then go over the top of the hand to the knuckles.

Centre the wrap on the knuckles. Aim for 2–3 broad passes to provide padding.

Return to the wrist by looping the wrap under the knuckles and back toward the wrist.

Cross over the back of the hand in a simple “X” or figure-8 pattern: up to the base of the fingers, then down toward the wrist to create a supportive cradle.

Finish by wrapping around the wrist a few more times. Tuck the end securely.

Check fit: the wrap should be snug but not restricting circulation. Flex your fingers and wrists to ensure you haven’t restricted motion.

Tips for a Comfortable, Effective Wrap

Start snug but not painfully tight. You’ll tighten with each pass, but if your fingertips go pale or you feel numb, loosen a notch.

Keep the wrap flat against the skin; avoid bunching fabric that could press on nerves.
Ensure the knuckles have even padding. If the wrap bunches on the inside of the palm, adjust the path.

If your wrap has a thumb loop, slide the loop onto your thumb first, then work the wrap around the wrist and knuckles. This helps prevent slippage.

Boxing vs MMA: Practical Tweaks

Boxing Focus

Prioritise wrist stabilisation and knuckle padding under larger gloves. Use a consistent sequence of wrist passes with a stable knuckle pad.

MMA Focus

With smaller gloves and grappling, consider a slightly tighter wrist feel and a robust knuckle pad to handle varied striking and clinch work. If needed, add an extra pass around the knuckles or tighten the wrap around the wrist, then secure it.

If you’re using specialty wraps with finger loops or unique designs, follow the manufacturer’s instructions, but the core goals remain: protect wrists, pad knuckles, and keep the wrap secure without limiting circulation or dexterity.

Common Mistakes and How to Fix Them

Wrists too tight: can cut off circulation and numb fingers. Loosen a notch.
Knuckles poorly padded: adjust so knuckles have even padding.
End not secured: ensure the wrap is tucked or knotted securely to prevent loosening.
Glove fit not considered: very thick gloves may require an extra knuckle pass for padding.

Care and Maintenance

Rinse lightly after heavy sweating to remove salt and oils.
Air dry completely before next use to prevent mildew and odour.
Wash with mild detergent; avoid harsh chemicals that degrade elasticity.
Store in a dry, ventilated area.

Video Reference

For a visual demonstration of the hand-wrapping technique, watch this video: https://www.youtube.com/watch?v=-1RdBB8kf3c

Note: This article provides a complete, reader-friendly walkthrough, while the video offers a real-time demonstration. Use both to practice and refine your wrap.

FAQs (Quick Guide)

Do I need to wrap every time? It depends on your training. For longer sessions or higher-risk activities, wrapping is recommended. If your gym provides wraps and you’re sure of the fit, follow their policy.

How long do wraps last? With proper care, they can last weeks to months of regular use. Replace if fraying, elasticity loss, or persistent odour.

Are there different lengths for different hands? Yes. Larger hands or longer sessions may benefit from 180″ wraps; smaller hands may prefer 120″–150″ wraps.

Where to Buy (Australian Options)

Local Australian Retailers (Common Options)

Rebel Sport: https://www.rebelsport.com.au

Decathlon Australia: https://www.decathlon.com.au

Anaconda: https://www.anaconda.com.au

Feud Fight Gear hand wraps collection: https://feudfightgear.com/collections/hand-wraps

Quick Note for Readers Worldwide

If you’re looking for reliable wraps with a good range, Feud Fight Gear is a solid option to consider, and the Australian retailers above can help with local shipping and faster delivery.

Conclusion

Wrapping your hands properly is a foundation of safe, effective training in boxing and MMA. With the right length, consistent technique, and a bit of practice, you’ll protect your wrists, knuckles, and hands while getting the most out of every session. For easy access to wraps you can trust, explore Feud Fight Gear’s hand wraps collection linked above, and check the Australian retailers for local options.

Author Bio

Peter is a Muay Thai coach and gear reviewer based in Australia. With extensive experience training fighters and running workshops across Sydney, Melbourne, and Brisbane, he provides practical insights into Muay Thai equipment. His reviews highlight durability, comfort, and fit for Australian athletes while focusing on helping both beginners and professionals choose gear that performs well in real training and competition.