How to Wrap Your Hands for Boxing

A 120-inch wrap is about 3m, which sits between our two shorter sizes. If you are not sure, think about how you train. If you hit the bag hard or spar, choose the longer wrap. If you want something fast to put on, choose a shorter one. Your coach may also have a preference, so ask.

How to Wrap Your Hands for Boxing, Step by Step

Follow these steps for each hand. The first time, go slowly and check each turn. After a week, you will do it in about two minutes.

Step 1: Get ready. Hold your hand out flat with your fingers spread. Make sure the wrap is unrolled and not twisted, and that the fastening end is clear. Wrapping with your fingers spread is important because it leaves room to make a fist later.

Step 2: Start at the wrist. If your wrap has a thumb loop, slip it over your thumb. If it does not, hold the end against your wrist with your other hand for the first turn. Start just above the wrist bone.

Step 3: Wrap the wrist. Take the wrap around your wrist two or three times. Keep it snug but not tight. The wrist is the part of the wrap that gives support, so do not skip it.

Step 4: Wrap the thumb. Bring the wrap across the back of your hand, around the base of your thumb once, and back across the back of your hand to the wrist.

Step 5: Wrap the knuckles. With your fingers still spread, take the wrap across the back of your hand and around your knuckles three times. This builds the layer of padding over the knuckles that you will feel most when you hit.

Step 6: Cross the hand. Bring the wrap diagonally across the back of your hand to the base of your thumb, around the thumb once, and back across the hand to the wrist. This makes an X shape and holds the knuckle layer in place.

Step 7: Go between the fingers (optional). Many boxers pass the wrap between their fingers for extra support, one gap at a time, going back to the wrist after each pass. Others skip this step and use only the wrist, thumb, and knuckle turns. Ask your coach which they prefer.

Step 8: Finish at the wrist. Wind the rest of the wrap around your wrist and hand until you reach the end. Fasten the hook-and-loop strap firmly at the wrist.

Step 9: Check the fit. Make a fist. The wrap should feel snug and supportive, and your fingers should move freely. Your hand should not feel numb or tingly. If it does, unwrap and start again with a little less tension.

How Tight Should Hand Wraps Be?

Hand wraps should be snug, not tight. You should feel firm support around the wrist and knuckles, and you should be able to make a fist and spread your fingers. If your hand feels numb, tingles, or the fingertips change colour, the wrap is too tight. If the wrap bunches up, slips down, or the wrist bends easily when you punch, it is too loose. Re-wrap rather than trying to adjust it on your hand.

Common Mistakes When Wrapping Your Hands

The most common mistake is wrapping too tight. Others are twisting the wrap, leaving out the wrist, bunching the wrap between the fingers and wrapping with a clenched fist, which leaves no room to make a fist later. Using damp or dirty wraps is another mistake, because they can slip and can smell. If the same problem keeps happening, ask your coach to watch you wrap once. A short check by a coach is worth more than any guide.

Hand Wraps or Inner Gloves?

Hand wraps take more time to put on, but you can adjust them to your hand. You decide how many turns go round the wrist and the knuckles. Inner gloves are quicker. They are a breathable, moisture-wicking cotton layer that reduces friction and absorbs sweat. Some boxers use wraps for training and sparring, and inner gloves when they are short of time. If you are new, learn to wrap first, because coaches expect it.

How to Put Your Gloves on Over Wraps

Wraps add bulk, so always try your gloves with your wraps on. Your hand should feel snug in the glove, with no pinching, and your fingers should not slide when you make a fist. If the glove feels too tight with your wraps, try a shorter wrap. For help with the right glove weight, use our boxing glove weights guide.

How to Wash and Care for Hand Wraps

Wash your wraps often, because they soak up sweat and can start to smell. Our boxing bandages are machine washable and reusable. Fasten the hook-and-loop strap before you wash, so it does not catch other clothes, and follow the care label. Let them dry fully before you roll them up, and do not leave wet wraps in your gym bag. A fresh pair for each session is a good habit, and it also helps keep your gloves cleaner. For more on this, read our guide to cleaning boxing gloves.

Do the Same Steps Work for Other Sports?

The steps above are for boxing, and similar wrapping is used in many striking sports. Some coaches teach small changes in the order or the number of turns, so follow your coach if they show you a different method. The main points stay the same: support the wrist, cover the knuckles, and keep it snug without cutting off blood flow.