A well-applied hand wrap keeps your wrist straight, holds the small bones of the hand together and adds a layer over your knuckles for every punch. The method has five steps and takes about two minutes once you have the hang of it. Here is how to do it, what to check and which mistakes come up most often.
In short
- Wrap with your hand open and fingers spread, keeping the wrap flat at all times.
- Order: wrist (3 to 4 turns), knuckles, then between the fingers.
- Lock the thumb last, then finish back on the wrist.
- A 4.5 m wrap suits most adults; 2.5 m wraps are made for children.
- Firm at the wrist, softer over the fingers: you should be able to make a fist without effort.
What a hand wrap actually does
The hand has 27 bones, several of them slender metacarpals. When your fist meets a heavy bag or a pad, the shock travels through those bones and into the wrist. Without support they shift slightly against one another, and over time that movement leads to pain, wrist sprains or the classic boxer's fracture of the fifth metacarpal.
A glove softens the blow, but it does not stabilise the inside of your hand. A wrap turns the hand into one compact unit: the wrist stays in line with the forearm, the knuckles get an extra layer of fabric and the hand no longer slides around in the glove. As a bonus, the wrap soaks up sweat, which keeps the inside of your gloves cleaner.
Whether you box at a club in Geneva, do kickboxing in Lucerne or join a boxing fitness class once a week, the rule is the same: no bag work without wraps or inner gloves.
Before you start: length and preparation
Length decides how many turns you can make. For adults, 4.5 m is enough to cover the wrist, knuckles and thumb properly, with some to spare for larger hands. 3.5 m wraps work for smaller hands or a lighter wrap, and 2.5 m versions are designed for children.
Before wrapping:
- unroll the wrap completely and roll it back up with the printed side facing inwards, so it comes off flat;
- find the thumb loop at one end and the hook-and-loop closure at the other;
- keep your hand extended and your fingers spread throughout; wrapping with a closed hand leaves the wrap too tight once you make a fist.
The wrap in five steps
- Anchor. Slip the loop over your thumb and bring the wrap across the back of the hand towards the wrist. Keep the fabric flat, with no creases.
- Wrist. Make 3 to 4 turns around the wrist, just below the joint. Firm, but not cutting off circulation. If your wrist is sensitive, add one more turn.
- Knuckles. Go diagonally across the back of the hand and make 3 to 4 turns around the knuckles, fingers still spread. This is the layer that cushions impact.
- Between the fingers. From the wrist, pass the wrap between the little and ring fingers, return to the wrist, then repeat between the ring and middle fingers and between the middle and index fingers. These passes support the metacarpals from the side.
- Thumb and finish. Make one turn around the base of the thumb to lock it, come back to the wrist, then finish with a few crossed turns over the back of the hand and wrist before closing the fastener.
The final check is simple: make a fist, open it, then throw a few light punches into your other palm. The pressure should feel even, with no tight spots and no loose areas. Your fingers should not tingle or change colour.
The most common mistakes
| Mistake | Result | Fix |
|---|---|---|
| Wrapping with a clenched fist | Wrap too tight, tingling fingers | Open hand, fingers spread |
| Loose wrist | The wrist bends on impact | 3 to 4 firm turns before moving up |
| Skipping the finger passes | Little side support for the metacarpals | Three passes, little finger to index |
| Twisted or creased wrap | Pressure points, blisters | Re-roll the wrap before training |
| Piling everything on the knuckles | Glove hard to get on | Spread the turns between wrist and hand |
One last tip: if you often wrap in a hurry in the changing room, practise a few times at home. After five or six goes, the sequence becomes second nature.
After training
A damp wrap rolled up at the bottom of your bag soon smells and loses its stretch. Unroll it as soon as you finish and let it air-dry. Wash it regularly according to the label, ideally in a laundry bag so it does not tangle, and only roll it up again once it is dry. With two pairs, one can dry while you use the other.
Not sure yet whether cotton wraps, elasticated wraps or inner gloves suit you best? Our guide Hand wraps or inner gloves: how to choose compares the options.
Our RDX picks
- RDX WX Professional Boxing Hand Wraps – 4.5 m, extra thickness, a light touch of elastic, thumb loop and Quick-EZ™ closure. Sold as a pair. CHF 15.00
- RDX Aura Plus T17 Boxing Hand Wraps – 4.5 m – elasticated wraps with thumb loop and hook-and-loop closure, in black, red, blue or gold. CHF 19.00
- RDX RB New Hand Wraps Set – three 4.5 m pairs in polyester, cotton and woven carbon fibre, handy for rotating while one pair dries. CHF 45.00
You will find every model, including children's wraps and inner gloves, in our Hand Wraps & Inner Gloves collection.
Frequently asked questions
How long does it take to wrap your hands?
Allow about five minutes for both hands at first. With a little practice, two minutes per hand is plenty.
What wrap length should an adult choose?
4.5 m suits most adults and leaves enough fabric for the wrist, knuckles and thumb. Smaller hands can manage with 3.5 m.
How do I know if my wrap is too tight?
If your fingers tingle, go pale or making a fist becomes difficult, start again and keep your fingers well spread while wrapping.
Do I need wraps for boxing fitness classes?
Yes, as soon as you hit a bag or pads. For short sessions, inner gloves can replace wraps.
Can I reuse damp wraps?
It is better to let them dry completely. Damp wraps slip more, lose tension and encourage odours in your gloves.
Gear up in our Hand Wraps & Inner Gloves collection. Free delivery in Switzerland from CHF 100 – order before 12:00 for same-day dispatch from Meyrin.
Adapted from a guide by the RDX Sports team.
