Issue 143

Here are some tips to help reduce your chance of injury and strengthen your hands and grip for better outcomes:

STRIKING TECHNIQUE

This may sound elementary but make sure you are coached on proper striking technique and have good execution.

HAND WRAPPING

Also sounding elementary, proper hand wrapping is critical to prevent injury.

RICE BUCKET

Fill a bucket with rice and stick your hands in. Twist and grab the rice, rotating clockwise and counter clockwise.

WRIST ROLLING

To strengthen the forearms and wrist, hang a weight from a small dumbbell handle or wooden dolly. Attach a rope from the weight to the handle and hold the handle straight out. Then roll your wrist to raise the weight. Raise and lower the weight three to four times.

FARMER'S WALK

This is becoming popular for grip strength. Just take a pair of heavy dumbbells, one in each hand, and take off walking till you can’t hold them anymore.

PUSH-UPS

Can be performed on your knuckles and fingers for wrist and hand strengthening.

CHIN-UPS

Great for grip strength but try to perform them with a fourfinger grip. Once you master them, try three and two fingers (beasts only).

PINCH GRIPPING

Grab a couple of weightlifting plates, preferably 45lb’ers, and hold them at your sides for as long as you can using a pincher grip. Work up to two 45lb plates that are facing each other in each hand. This makes it tougher to grip.