Got Hands?: Strong Hands for Muay Thai or Boxing

Published on 8 April 2023 at 18:55

For a Muay Thai practitioner, strong hands are essential to ensure efficient and powerful strikes, effective clinching, and overall, stronger performance in the sport. In this blog post, we will discuss six ways to strengthen your hands for Muay Thai.


Hand Grippers

Hand grippers are an excellent tool for strengthening your grip and developing your hand strength for Muay Thai. Hand grippers are small, spring-loaded devices designed to be squeezed with your hands to create resistance. The intensity of the workout can be adjusted by increasing or decreasing the resistance of the spring. The stronger your grip, the more efficient your clinching, which is necessary for Muay Thai.


Begin by selecting a hand gripper with appropriate resistance for your strength level. Then, regularly perform a set of 20 repetitions with each hand, using a variety of grips to target different muscles in your hand. The goal is to increase your grip strength over time.


Wrist and Hand Weights

Wrist and hand weights are small weights that can be worn around your wrist or palm. By wearing these weights during your training sessions, you can add extra resistance to your punches, kicks, and clinching movements, which can strengthen your hands and improve their endurance.


Begin by selecting wrist and hand weights that are appropriate for your personal strength-level. Work your way up from a lighter set to a heavier set as your grip strength increases.


Heavy Bag Training

Heavy bag training is an excellent way to strengthen your hands for Muay Thai. The weight of the bag causes your hands to work harder, which can strengthen your grip, increase your punching power, and improve your overall technique. Besides, heavy bag training can improve your Muay Thai endurance, balance, and coordination.


Begin by using hand wraps and gloves before engaging in heavy bag training. Start with basic punches and kicks to improve your form, control, and accuracy. As you become more comfortable, start working on more advanced moves, building up your stamina and overall fitness level.


Finger Push-Ups

Finger push-ups are excellent for building hand strength, finger dexterity, and grip strength. They are simple and can be performed anywhere. Begin by getting into a push-up position and lower yourself down onto the tips of your fingers. Push up again on the tips of your fingers, making sure to keep your back straight and your core engaged.


It is essential to start with a few repetitions initially and build up slowly over time. Finger push-ups can be quite challenging, so start with a few reps and work up to a full set of ten.


Sandbag Training

Sandbags are an ideal way to add resistance to your Muay Thai training. The unique shape of the sandbag can challenge your grip strength as well as your energy levels. The nature of the sandbag also makes it an excellent tool for simulating a real-life situation where you need to use your hands to grapple and control.


Begin by selecting a sandbag that is appropriate for your skill level. Use proper hand wraps and gloves to reduce the impact of punching on your hands. Use a variety of sandbag exercises to improve your hand strength and overall technique.


Equipment Resistance Training

Equipment resistance training is an effective way to build hand strength, grip strength, and overall endurance. This is done by using resistance tools such as dumbbells, resistance bands, and weighted gloves. These additional tools can add a level of difficulty to your Muay Thai training, which can help to strengthen your hands.


Begin by selecting the right equipment for your level of strength. Resistance bands and weights gloves come in various sizes and strengths, so be sure to select the right ones that are appropriate for your skill level.




There are many ways to strengthen your hands for Muay Thai, and incorporating each of these six methods to your training routine can help to improve your overall hand strength, grip strength, and endurance. By starting with hand grippers and finger push-ups, you can build up your hand strength gradually before moving onto heavy bag training, sandbag training, and equipment resistance training.

Add comment


There are no comments yet.