How to Make a Hard Fist

Knowing how to make a hard fist can be the difference between winning and losing a fight, since your fist is the weapon used when you punch someone. The harder your fist, the harder the blow will be. It's important that you think of a weak fist as a foam bat and a hard fist as a metal bat. When you do this, it's obvious which one will cause the most damage to your opponent.

Things You'll Need

  • Bucket
  • Sand
  • Hand grips
  • Weights
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Instructions

    • 1

      Punch a bucket of sand 30 times in a row, three times a day. Punching sand causes trauma to the hands, causing the body to repair itself harder to make sure it can withstand your activities. This technique is known as "Iron Palm Training" and is used by professional boxers and martial artists.

    • 2

      Squeeze hand grips to strengthen the muscles in your forearms. Your forearms are the main muscles responsible for making a fist. The stronger your forearms, the tighter a fist you can make. Do one set of as many reps as you can every day.

    • 3

      Hold a weight in your hands. Start with your wrist slightly bent down and curl the weight up by only moving your wrist. Start by performing one set of 20 reps three times per week. If you are not able to do 20 reps with the amount of weight you have chosen, use a weight 5 pounds less until you can do 20 reps.

      When you notice a big increase in strength, meaning that you can easily exceed 20 reps of the current weight, move up to a heavier weight and do two sets of 10 reps three times per week. This exercise strengthens the muscles in your forearm that keep your forearm from rolling up or down and prevents give in your wrist when delivering a punch.