Having strong knuckles allows you to throw stronger punches and are unlikely to get injured during training. If you increase the pressure you put on them, you allow them to gradually adapt to the impacts and strengthen themselves. Perform the exercises described in this article once or twice a week, integrating them into your normal training routine, and try different methods to get steel knuckles. Give your hands a week or two of rest if the pain persists for more than two days, if there are noticeable bruises or open wounds.
Steps
Method 1 of 4: with the push-ups on the knuckles
Step 1. Assume the standard push-up position
Make sure your back is straight and your feet are aligned with your shoulders. Do this type of workout on a soft surface such as carpet, a yoga mat, or even a lawn. Over time, when these surfaces feel comfortable and you no longer have a hard time doing knuckle pushups, you can switch to hard floors or concrete.
Step 2. Rest weight on the first two knuckles of each hand
While in the push-up position, make your hands into fists, one at a time, and place them on the floor. You have to use your fists instead of your palms to support yourself. Focus so that most of your body weight is supported by the first two knuckles of your hand.
- If this type of training is too easy for you, you can lean on your fingertips.
- You can do push-ups on the knuckles alternating with those on the fingertips.
Step 3. Do push-ups by lowering your body towards the floor and then pushing with your hands to lift it up again
The weight must always be supported by the knuckles. At first you will feel a little pain and the skin around your knuckles will get irritated; for this reason it is best to do only 80% of the push-ups you normally do and train on a soft surface.
- For example, if you typically do 100 push-ups, limit yourself to 80 on your knuckles; if you usually do 80 push-ups on the palms, reduce the amount to 64 on the knuckles.
- Gradually increase the number of repetitions as the workout progresses.
- If your hands hurt badly, stop exercising until your knuckles are healed. Two weeks of rest are usually required.
Step 4. If you need to stabilize your footing, you can use your thumbs
Place them on the ground to keep your balance if you find that you tend to sway or fall.
Method 2 of 4: with a punching bag
Step 1. Band your hands
Use heavy cotton wraps to cover your hands and avoid injury. These boxing-specific "bandages" feature a loop at one end, which is used to anchor the thumb. Secure the loop around your thumb and then start wrapping the rest of the fabric around your wrist. Continue doing this moving towards your fingers until your entire hand is covered with two or three layers of fabric. Finish the bandage with a loop around the wrist.
- Secure the bandage with Velcro or by tucking the flap under a wrist wrap.
- Band both hands.
- Never use a punching bag without first protecting your hands this way, even if your goal is to strengthen your knuckles.
Step 2. Hit the bag without gloves
Doing so increases the pressure on the bones of the hand and makes the knuckles more resistant. Remember to start with short sessions only (a few minutes a day) and gradually increase from week to week.
Step 3. Add this exercise to your usual training routine to start seeing results
If you feel pain, give your knuckles a break and don't hit the bag without gloves until the pain is completely gone. usually two weeks of rest are needed.
Method 3 of 4: with a Bucket of Rice
Step 1. Fill a bucket with uncooked rice
The container should be wider than the size of your fist and deep enough to hold 12.5cm of rice.
Step 2. Grab the rice with your hands and twist your knuckles inside the bucket, rubbing them on the cereal
Squeeze the rice very tightly and then let it fall back into the bucket. To create more pressure, you can push your fist into the rice and twist it.
Step 3. Punch the rice
Stop when you feel pain or if the skin breaks. Do this type of exercise for a few minutes as part of your routine and complement it with other knuckle strengthening methods if you want to achieve great results.
- Some martial arts experts replace rice with harder, rougher material, but this is unsafe practice.
- Use rice, unless you are training under the supervision and guidance of a professional instructor who recommends other materials.
Step 4. Insert your thumb deep into the rice
Repeat for each finger and remember that the greater the contact of the hand on the cereal, the more pressure will be exerted, so you will strengthen your knuckles more and more. Take a break if you notice any bleeding or are in very severe pain.
Step 5. Squeeze the rice in your hands as tightly as you can and then release it
Grab a handful and close your fist with all your might. This exercise not only strengthens the knuckles, but the whole hand; repeat it several times and insert it into your normal training schedule.
Method 4 of 4: Hand Strengthening Exercises
Step 1. Extend your hands
Spread them out with your palms facing you. Bend the pads of each finger, individually, towards the palm while maintaining the position for 30-60 seconds.
Step 2. Use a spring-loaded tool to strengthen the grip
You can incorporate exercises with these devices into your usual workout. If the hand as a whole is stronger, so will the knuckles. Buy one of these springs, if you don't already have it, and grab it. Bend your fingers inside the hand (towards the palm) pressing the two handles of the tool until they touch.
- Repeat the exercise five times for each hand.
- These tools come in many different designs and shapes; try a few to best strengthen your hands.
Step 3. Grab a barbell and squeeze it tightly for 90 seconds
Choose one and wrap it with a towel to avoid getting it wet with sweat and losing its grip. Hold it tightly in your hands for 90 seconds and then release it. Repeat this exercise three times.
Step 4. Continuously squeeze a rubber ball for 90 seconds
If you want, you can use a tennis ball. Hold it in your hand for 90 seconds and then release your grip; do three repetitions for each hand.
Step 5. Tear up a newspaper
Lay two pieces of newspaper on top of each other and fold them in half. At this point tear them until you have reduced the paper into small pieces. Repeat the process several times to tear up the whole newspaper.
Step 6. Use an elastic band to strengthen your hands
Grab the end with one hand, fingers and palm should be facing up. The other end is under one foot. You should assume a position where the affected arm is at your side, bent at 90 degrees. With the other hand, grab your wrist to support it as you bend your fingers and wrist itself while stretching the elastic band.
- Do three sets of ten reps.
- Repeat for both hands.
- This exercise also strengthens the wrists.
Warnings
- If your knuckles hurt, let them rest until they are no longer sensitive to touch.
- If you experience severe pain or your hands are bleeding, stop this type of training immediately
- Limit the duration of your workout to strengthen your knuckles. Perform sessions no longer than 30-45 minutes twice a week.
Advice
- Always hit and strengthen the two outer knuckles; especially those of the middle and index fingers which are supported by the strongest pasterns.
- Don't overdo the exercise, or you'll end up hurting yourself.
