Clenching your fists may seem very easy, but if you don't maintain an accurate stance, you could injure your hand when you're about to punch something. Learn how to make fists and practice proper technique until you get used to it.
Step
Part 1 of 3: Part One: Clenching Fist
Step 1. Straighten all four fingers
Hold your hands straight in front of you and straighten your four fingers naturally. Squeeze all the fingers so that only the thumb is free.
- It is better to extend your arms as straight as possible as if shaking hands.
- Fingers squeezed together with enough pressure to turn it into a solid mass. The fingers should not be sore or stiff, but neither should they have spaces or gaps between them.
Step 2. Bend your fingers
Bend your fingers into fists, and bend until the tips of each finger touch the base of each.
During this step, bend your fingers at the second joint. The nails should be clearly visible, and the thumb still limp on the side of the hand
Step 3. Curl your fingers inward
Continue to bend your fingers in the same direction so that the base of the knuckle is brought out and the finger joints in.
- During this step, you will bend the third and outer knuckle of your finger. Fingernails appear to be half covered in fists.
- The thumb still hangs limply at the side of the hand.
Step 4. Fold the thumb inward
Bend your thumb so that it rests on half of the tips of your index and middle fingers.
- The location of the thumb does not have to be exact, but it must be tucked down and no longer hanging limply.
- By pressing the tip of your thumb against the knuckle of your index finger, you reduce the risk of bone damage to your thumb.
- Folding your thumb under your index and middle fingers is a common and effective tactic, but you need to make sure you stay relaxed while hitting. A tense thumb pulls the bones at the base of the hand down and apart, increasing the risk of wrist injury.
Part 2 of 3: Part Two: Testing Boxing
Step 1. Press the gap
Use the thumb of your free hand to squeeze the gap created by the inner bend in the second knuckle. This test can help determine how tight your fist is.
- Make sure you use your thumb and not your fingernails.
- You shouldn't be able to squeeze the gap with your thumb, and it shouldn't cause any pain.
- If you can squeeze the fist gap with your thumb, the fist is too loose.
- If pressing the fist causes intense pain, it means the fist is too strong.
Step 2. Squeeze the fist slowly
A second test that can be applied to assess fist tightness is done by squeezing the fist, getting tighter each time. Use this test to determine the correct feel for the fist position.
- Make fists and place the thumbs on the knuckles of the middle and index fingers.
- Squeeze the fist a little. The first two knuckles should tighten against each other, but the fists still felt a bit weak. This is the maximum firmness for the correct boxing when it will be used to hit.
- Continue squeezing the fist until the thumb reaches the ring knuckle. You will feel the index knuckle weaken, and your pinky will squeeze in and cause the knuckle to fall inward. At this point, the boxing structure is too clumsy and ineffective or safe to hit.
Part 3 of 3: Part Three: Using Boxing
Step 1. Twist the wrist
Rotate your wrists so that your palms and thumbs are facing the floor. The third outer knuckle on the fist should face up.
- If you're making a fist with your hands in a handshake position, you'll need to turn your fist about 90 degrees as you prepare to hit.
- Ensure that the structure and tension of the fist remains consistent as it rotates.
Step 2. Straighten the fist at a right angle
Wrist should remain straight when hitting so that the front and top of the fist are more or less at right angles.
The wrist should remain firm and strong when hitting. If the wrist flicks or twists sideways, the bones and muscles in the area can be injured. If the injured wrist continues to hit, the hand and wrist can be permanently damaged
Step 3. Squeeze the fist while hitting
Squeeze your knuckles just before and during the moment of impact. Squeeze all the bones in the hand together simultaneously.
- By squeezing your fist, the bones of your hand can reinforce each other and create a solid, flexible mass. If you hit the target as a small, isolated group of bones, the hand bones will be more fragile and prone to injury.
- However, avoid squeezing your hands too much. If so, the bones in the hand could bend and collapse during the impact. If the shape of your fist changes when your knuckles are pressed together, you may be squeezing too tightly.
- Know that you need to squeeze as tightly as possible just before the moment of impact. Squeezing the fist too quickly will slow down the punch and become less effective.
Step 4. Rely on strong knuckles
Ideally, you should hit the target with the two strongest knuckles, the index and middle fingers.
- In particular, prioritize using the third outer knuckle on the index and middle fingers.
- The ring and little knuckles are much weaker and should not be used to hit. Otherwise, your hand may be injured from an ineffective hitting technique.
- If your fists are well clenched and your wrists are held in the proper posture, you should be able to hit your target easily using only your two strongest knuckles.
Step 5. Relax a bit between strokes
You can relax your fists between strokes to rest your hand muscles, but don't let your pinkies relax even for a moment during this process.
- Don't keep squeezing your fist after impact, especially when fighting for real. Squeezing the fist after impact will slow down the swing and be vulnerable to counter attacks.
- Relaxing boxing can maintain muscle tone and increase your endurance.
