Hand Strength Exercises for Boxers: Wrist, Hand and Knuckle Injury Prevention

[@allenjs2976]

As a person who boxes this is the video I need 💚

[@rt235as]

Cheers for the free knowledge 🙏🏾

[@mycinematics8948]

Farmers walk? More like shopping with girlfriend.

[@andrewgoldin6905]

Rock climbing is probably the best way to improve hand strength

[@nazgulbarakas5767]

Facts 🔥

[@Strongisland435]

And farmer's walks and hand grippers

[@nieczerwony]

It's good assuming you are skinny enough to start this. If you are like 250 pound guy for example it's hard to get to it.

[@gunslinger4779]

@@nazgulbarakas5767 does rope climbing work?

[@nuclearlefthook5008]

@@gunslinger4779 yes, it does. Anything that works your grip strength helps.

[@piotr2354]

My favourite exercise for wrist stability is a kettlebell bottom up press

[@PhilDaruStrong]

Tajemnica Prywatna those are good and we do those as well try doing it while performing a Turkish get up or armbar

[@Southernburrito]

Thanks man. I just started training a lot again. When I was younger & competed I'd hit the bag so hard that my wrists, elbows & shoulders would shriek with pain for days. I'd just stand in a hot shower til it ran cold in order to get moving. I didn't know what was proper & at times it was miserable for a teenager.? A giant mood altering inconvenience, & when you're young you think tougher is the answer choosing not to, or not knowing how to, acknowledge it. I've gotten better with my therapies, but I can tell this takes out the strain/pain by reinforcing muscular joint stability & strength. Gets that blood in there.

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 16.

[@Aviciiz]

Exactly what I needed as I've injured my wrists multiple times past year. Thank you very much!

[@openview8463]

If you are a competitive boxer and wear wraps and gloves, then it can never hurt to do strengthening, however, some points. 1. If you are hurting yourself hitting the heavy bag, consider that the heavy bag produces much more resistance than a human body. Maybe you should work on lighter bags or just use the focus mitts? 2. Are you hurting your wrists on only certain punches? Or only when you supinate your fist? A lot of people fold the wrist when they do that. Maybe you could change your hitting style so that you don't supinate so far. You could even hook using a fist that is held vertical rather than horizontal. Lots of boxers do that. Manny Pacquaio often doesn't supinate even on his jabs. If you are fighting MMA style of for self defense it is less of a problem because, there is no need (or tradition) to hit with a supinated fist as the goal is more often to hit with the two big knuckles, so wrist bucking is much rarer. And if you are training for self defense, and so are hitting bareknuckle, you can also get your fist more used to impacts by training against focus mitts without gloves. Hitting the heavy bag doesn't square up much with what happens in self defense situations. And bareknuckle and self defense hitting requires less force than boxing too, so that also reduces some of the risk to your wrists.

[@Jayscarrealm]

Great info for boxers. Love your work

[@alonsoarellanocarryoptics]

I box once a week for fun and broke my right hand (4th metacarpal) in half about 2 years ago luckily I'm an xray tech and work in a orthopedic office and did my own cast. But I noticed that after you break your hand it heals back stronger!!! Definitely going to try your exercises though! Thanks for what you do man!! Blessings to you and your family!

[@PhilDaruStrong]

Alonso Arellano calluses are great

[@kbahmed7072]

Alonso Arellano heals back stronger? I don’t know about that

[@amirkazemi2517]

Phil is da Boss! love your videos - thank you sir. I have week wrists that bend under the power of my punches (im 245lbs). I need to follow this program on a regular basis.

[@Fathuertime]

im a skills coach 4 bball. full time. paid well. also do mma a bit. broke my hand. lol. it was a mess. but long story short dribbling a basketball is another good way to get ur hand back. pce

[@isidrogonzalez3742]

Your videos are so informative and knowledgeable Phil thanks

[@michaelmonkey6541]

You are a good teacher....

[@itsalwaysdeeper_]

can you do a neck video broo?

[@PhilDaruStrong]

Black Coffee with ICE I’ve done one checkout my playlist

[@pacificpitbull]

Thank you Phil

[@DrunkenGamblinMan]

The most useful video in the whole internet

[@WszyscyGramyPL]

Recently I injured my wrist on the heavy bag, I'm aware of the importance of grip strength while being a fighter and in thought many pull up exercises had me covered, but it turns out it wasn't enough. That said, I can't recommend the bucket with rice or sand (this version is harder) enough. Just open and close your hands, you can additionally rotate your wrists while doing it or even emulate the punching movement. The deeper you're in the bucket the harder the exercise becomes, but it's worth it all the way.

[@danielgray5756]

Daaaaaamn!!! Why you gotta be so good Phil Daru?!?! This is really good stuff, thank you!

[@ronbabunbaunba4833]

You helped me so much...this video i neded,i am trying to recover after a radial nerve lesion very severe injury...just want to continue boxing,this will help me to do it.thank you.

[@youzername]

Glad to see C.A.Rs being used. Too few know about or understand those F.R.C. principles. Another great way to do it is with an object, like a phone for example, balancing on the forearm to prevent utilization of supination or an assistance from the arm/shoulder. And of course irradiation/neural drive with the other hand. Great stuff as always.👍

[@gyujiko]

Bro you have game changing training methods

[@gustavoalvarez5066]

Great work.

[@KarlS1987]

Thanks for all these vids Phil. I compete pro in Muay Thai and used a guy named Don Heatrick for my strength and conditioning, like you he knows his stuff but I’m unable to afford him anymore so thanks a lot for putting these vids up so I can add them into the stuff I already know, you explain things so well for me to understand and help me improve my athletic performance

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 16.

[@Be_Good_Do_Good]

Wow man, thank you for that epic science meets practice kind of instruction. You're a great teacher.

[@theshobalt2029]

Good informational video for arm wrestlers too 👌

[@cesarhmonzon2221]

I thank you from the bottom of my heart, you have no Idea how much you have help me with your videos. Thank you

[@tyronekim3506]

The exercises that you mentioned and demonstrated improves the muscle and tendon strength of the hand and wrist but I don't think it does much to strengthen the bones in the hand or the wrist. I think you need to do impact strikes on sand bags or a bucket of sand with a fist to strengthen the hand and wrist bones - start out with soft, impact strikes, and then buildup gradually over days, weeks, and months, striking harder.

[@vitalk.o.91]

Helpful as always. Thank you so much for sharing with us so important stuff!

[@FitFighter15]

Another nice information coach, appreciate your efforts!!!!!

[@wilglez9345]

I like every video you post

[@JRobbbbb]

I’ve done the flip and catch with kettlebells. Doing a single hand swing, toss/twist the kettlebell, then catch. Started doing it for fun and as a challenge but never really considered what it was doing to strengthen the wrist and hand.

[@InTheBleakMidwinter]

Always unique, always enriching content

[@ericgraham5752]

Thanks Dawg! I REALLY NEEDED THIS ONE!!!!

[@jessyavila5317]

Great video 👍

[@unicornstory2449]

Thanks bro your the best trainer out there!!!

[@Shaanblank]

Hand grips are very essential for developing forearm strength and it prevents stiff punching

[@MrRandomTricks]

Really good video man cheers, I’ve always had naturally small wrists/forearms so this will help greatly with my boxing ❤️

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3 16.

[@Mindfullilly]

Thank you for creating this video not only this is going strengthen my hands and wrist for boxing this is going help alot for my grip strength for jiu jitsu too.

[@PhilDaruStrong]

Lillian Winston definitely!!

[@Abyssinian654]

You officially have a new subscriber!! This video is amazing!!

[@richiehops7881]

Great videos! Watched two so far; this one including punching power. Will definitely incorporate these workouts Into my regime.

[@gunzonlinefifaonline]

Hey Phil, always enjoy your videos! Can you do a video on ankles - strengthening and preventing injuries for soccer?

[@PhilDaruStrong]

gunzonlinefifaonline yea for sure

[@Coregoth14]

The shoulder down to the elbow to the wrist to hand all need to be strengthen the work together by doing 360 rotations exercise because when u punch 🤜 the vibration goes from knuckles to hand bones to wrist then the shoulder and down in between the shoulder where the energy bounces between the shoulder. Which if u look at broken hands or wrist or torn shoulder because no stretching and 360 rotation so when there injury the fighter train all other bones and left the weak one with no training which in a chain a weak link means less mass before it breaks other links are stronger . I train doing shoulder isolation on a wall then I but punch mitts on a tree and punch it 100 times then I have a bucket of rice for hand rotation, hang grips reps as well then I do knuckle push up last hit tree bare knuckle. Hand of steel u have to train the whole hand not just knuckles with padding .

[@PhilDaruStrong]

Corgoth 187 absolutely agree obviously we need to strengthen the entire limb including all joints that require stability through force production. These are simple exercises you can use to increase the strength and functionality of the wrist and hand. I’ve done videos in the past on full mobility and strength for the hand wrist and shoulders. Thanks for the comment!

[@Coregoth14]

Thank you for your hard work 😓 in training knowledge Many Blessings

[@gripedotrainer2639]

Great one! :) Solid! Sand Buckets are great !

[@dionysosadwan1695]

5:05 That instrument was invented by Bruce Lee. 💪

[@Jacob-ec9og]

No Bruces friend George Lee invented it for Bruce.

[@pasanglama3375]

Thanks man and Love from Nepal

[@C0de46]

Love your videos Phil

[@wilhelmhesse1348]

What about when the finger/ thumb muscles or bones get broken resulting in trigger finger/thumb how best can one recover from such a painful and possibly crippling injury???? Alot of guys like me don't even bother going to get a medical check up or Xray, I've had a trigger thumb now for almost a year, I can't straighten my right thumb and arm at the same time without being in serious pain. Please more videos like this that address injury because the injuries are what keeps us from training.

[@OptimusPrime-bi8bq]

Thanks brother I needed this knowledge GOD BLESS ✊🏾👊🏾👍🏾🙏🏾💯

[@silentstorm3467]

Thank you, sir!

[@hugopereira8413]

The best coach! Brasil man your fan.

[@MegaTeeruk]

After elbow surgery my doc told me to get used to always using fat grips for every exercise. Said it would help protect my elbow. It does dent your ego a bit though.

[@lbahdi]

Thank you 👊🏽

[@valmirhajrizaj7694]

Love your Videos,from germany

[@gusti1021]

I'm definitely UTILIZING these exercises.

[@edgryff]

Hey thanks for the tips. I might give the programme a go

[@kehindesalako2168]

excellent video, phil. informative.

[@ntuthukobrendonbhengu7518]

I'm a new subscriber, been looking into a traditional striking conditioning regiment and my hands are honestly too weak, I hope this gets me where I wanna be so I can at least attempt a few reps and build from there, especially finger push ups which are impossible at the moment.

[@chasegoolsby9465]

Phil my man you a true public servant give all this for free man gods blessed you but he’s not done yet 🙌

[@iang-lb7nx]

Fantastic video.

[@ethan.wroblewski]

Thanks for the video my guy 🤝 appreciate u

[@lifestylefifty956]

The legend

[@Tomara632]

Yo Phil. What's up. Thanks for the video. No point in boxing if you're gonna bust up your own hand or wrist. I've seen how the Shaolin warriors strengthen their hands in the sand and on tree trunks. They ain't messing around. Have a good week.

[@CEPTime2Entertain]

get this man to 100k man stop playing with me

[@devriestown]

This was cool man thanks

[@FOODIE.plusFIT-7]

Thanks

[@muthumaharaja8201]

Yeah that's good one. Thanks a lot. I'm a amateur boxer from India.

[@MistahMolosser]

Really good tips

[@yangwang9690]

very useful thanks!

[@glennrivera31]

Nice video thanks for the great learnings more power..

[@opena77]

Great video

[@COACH_ANTHONY_MMA]

Good shit bro.

[@adipyramidadmal]

I just reinjured my hand when I thought it was better. Great timing (perfect timing would have been before I injured myself lol)

[@dima_saur]

Yeah I also broke my hand once, I feel like once that happened, it's weakened forever. But I'm sure those exercises help still

[@PassionateSpirit88]

Hey Coach Phil, since I don’t have any special equipment, what I do for my hand workout is towel pull-ups and hangs on the pull-up bar, fingertip pushups, knuckle push-ups, and would this be enough for hand strength training?

[@PhilDaruStrong]

Nicholas yes just make sure your putting in optimal frequency and volume

[@GhaimiNacer1982]

good job ...my respect brother and GOD bless you

[@taylorelliott5776]

5:44 Whats that plate loaded hand gripper device called?

[@taylorelliott5776]

I have The Book Bruce Lee Art of Expressing The Human Body, there are pictures in there of him using the same tool have never seen it anywhere but there. But thanx for the info Brotha!!! @@matthewberkin2274

[@FB-is8mq]

If you are still looking its called the jackhammer

[@sterlingmaloryarcher420]

I keep breaking the end of the right little finger bone, (pinkie nuckle). And left lower metacarpal once. Plate in both lol. No exercises to strengthen those unfortunately.

[@lucaslittmarck6804]

@3:57 Haha I was literally doing this when doing back raises on a incline when I was training boxing 13-20years ago. Also doing the flips sideways ( like a flapjack flip )

[@fredcastleman3104]

Do theses exercises help or hinder elbow tendinitis? Thanks

[@NoelJimmy247]

1:43 3:58 5:26 6:57 10:34

[@corylahey9941]

the fact there isn't an extra 0 on your subscriber count is ridiculous, but also great cuz i aint tryna have my competition learnin all this shit lmao

[@itsalwaysdeeper_]

The GOAT

[@pipponearabo]

Beautiful video 💣

[@jpmi7]

Thanks for the vid! Noticed you didn't include wrist curls though - is that an exercise you'd recommend too?

[@nickfozouni8126]

Great video as always, I would also like to watch a similar video about ankle as well thanks

[@thepyroguy624]

I hang with 1 arm from the bar, towel hangs and max weight farmer walk with towels, is it enough with those or should I add the grippers? And what do you think of conditioning knuckles like punching The bag, bareknuckle (not full power) and medicin ball slams on the abs?

[@mikeg4490]

What's better A farmers walk with a heavier load Or a farmers walk with the fat grips with a lighter load?

[@thePavuk]

as a beginner, I damaged my knuckle on right middle finger. Didn't think it's serious, I give it week pause, then 3 weeks, then few months and then I finally went to doc, and he shows me that it was fracture that went into necrosis and I lost 1/3 of knuckle joint. No boxing sports for me anymore....

[@trojon]

Fantastic info. Would you do these on the same day as heavy bag training or would you need the rest/recovery time?

[@PhilDaruStrong]

trojon you could use it concurrently

[@jesseleeharris884]

Salute, what is the name of the machine your using. At 5 min? Cause that one I didn't do before. With the plates I be doing for the longest. Besides that flipping over kettlebells. Heavy grip 200,250. Push ups with the outside or your hands then when you push op land on your knuckles. Thanks and bless you I like the content you put out there.💯

[@PhilDaruStrong]

Jesse Lee Harris man honestly it was given to us out of someone’s garage but I love it

[@jesseleeharris884]

@@PhilDaruStrong that's wassup! he did a hell of an job. Maybe he should think about making his on brand . And launch it out there on the market. If he didn't already. Cause it looks legit!

[@Ajadams93]

Good video and that’s a strong beard 😎👍

[@joshmeep1058]

Golden

[@michaelcraig9449]

What if you messed up your hands working in a metal shop, using big wrenches, etc.. carpal tunnel issues, surgery on them. OK so 9 years later I did some grippers with springs, squeeze balls, squeeze clay, and my hands hurt so bad after 2 weeks of that, I lost another year! Can you help with this, or not?

[@raulpirje792]

I tried the first exercise and it's very good,but for the moment i can't do it with big weights!!

[@dindermufflin7932]

This might be a dumb question but could these be good for rehabilitating/re-strengthin or rebuild hands and or wrist after injuries that already occured. Asking for a friend. Ty sir.

[@barrywensink2687]

So I can get alot of benefits from like a Tabata deadhang workout everyday? Thnx 4 the great video

[@videogameschool101]

4:08 When I do these instead of saying Ketchup...Ketchup...Ketchup I say Must Heard bout my Real-ish

[@xJoeKing]

Which anime should I watch to get better at MMA?

[@NikeTrackField12]

kenshiro or naruto

[@Lunarthief357]

One Punch Man

[@lexlavi]

Baki or hajime no ippo should get u hyped

[@bruv6036]

Ace of diamond

[@videogameschool101]

4:08 When I do these instead of saying Ke$ha...Ke$ha...Ke$ha.... I say Lady Gaga

[@Veera8124_]

I had pain in my wrist after bag punching so I can't rotate my wrists in circular motion . I don't know how to reduce the pain.

[@dtogo4286]

What about knuckle pushups?