We’ll just cut to the chase. Yes, you can hit a bag bare-knuckled. Normally, you want to wear hand wraps and boxing gloves, but punching a bag with your bare knuckles has some advantages.
Gloveless punching can toughen the skin up while strengthening the bones, connective tissues, and muscles in your hands. Today, we will show you a few techniques on how to safely punch a heavy bag sans gloves.
Bare-knuckled hitting can go a long way to improving body composition. It strengthens not just your knuckles but also your forearm and wrist muscles. It boosts muscular strength, too, which helps you throw punches with more power.
Still, gloveless hitting isn’t something beginners want to start off with. Punching bags could be too heavy and hard for their bare, uncalloused knuckles to handle and could cause injury.
Punching without gloves and hand wraps can lead to skin tears and bruised knuckles. Worse scenarios could involve damaging the bones and joints in your hand, which may keep you from boxing for several weeks.
Of course, bare-knuckled hitting is another story for practiced boxers. If you are someone who’s already well-trained in boxing, you can gain major benefits from punching with your bare knuckles. Read on to discover how it’s done safely.
Gloveless Punching Techniques
Check out these methods for hitting the punching bag safely, even without gloves and hand wraps.
Get the Fist Right
Punching the bag sans gloves should be done with a “flat” fist. You can do this by closing your hand so that the exposed sections of your fingers are flushed to one another and are in a level plane.
Both your fingers and the row of knuckles above should come in contact with the heavy bag at the same moment. Your hands should also be a bit loose while in your defensive stance. Tighten your fist right before you land a punch and no sooner.
Pro Tip: You could hit the bag with your hands completely bare, or you could compromise between knuckle strengthening and safety by donning hand wraps. These pieces of gear support the ligaments and bone structure in your wrists and hands.
Depending on the wrapping method, hand wraps may cover your knuckles for modest protection or leave them bare.
It’s All About the Technique
A straight wrist should be maintained every time you land a hit. Your hand, wrist, and forearm should all align each time your punch makes contact. Right before impact, make sure to tighten your wrist, shoulder, arm, and hand muscles. Punch the bag as if you are wielding all those four body parts as a single weapon.
This should allow you to hit with crispness and accuracy. Pull the punch back as quickly as you deliver it to leave behind the power of your strike within the bag. Strength isn’t everything. You need to focus more on throwing punches with technique and precision.
Pro Tip: Pay attention to the condition of your hands. Bare-knuckled punching is bound to take its toll on the skin of your knuckles. If you notice your skin getting bruised or broken, take a break from hitting for several days.
Can Hitting a Heavy Bag Cause Injury?
So much about boxing is about hand striking. There is also considerable force behind every strike that is absorbed by the target, whether a human opponent or an inanimate object like a heavy bag. When you think about these powerful hits delivered repeatedly, you can understand how protecting your hands is paramount.
In boxing, your hands are your main weapons, so it is not surprising that trainers and professionals recommend using hand wraps. In other fighting sports, like MMA and Muay Thai, your back fists and even elbows can be used to fight.
So, even if you wear gloves and hand wraps of the highest quality, there will always be a chance of injuring your hands when training on a punching bag. Remember, your hand is composed of 27 tiny bones, all of which absorb a great amount of force with every hit.
When worn correctly, hand wraps can help maintain your hand’s structure and keep everything in place. They can also significantly reduce the risk of bone breakage and fracturing by providing support.
Should you opt to train without any form of hand protection, make sure to start slow and learn the necessary gloveless punching techniques before proceeding to more serious methods. These will get you used to the more-brutal bare-knuckled hitting sessions and perform them safely.
These skills will take time and patience to master, so make sure you are ready to put in the work. To become an expert, daily practice is recommended. However, you also want to pay attention to how your hands are faring from the training. If you notice the skin on your knuckles breaking or bruising, take a break from training for at least a few days.