How to Condition My Fists for Fighting Using Sand Bags

For the aspiring fighter, conditioning your fists so that they can strike more effectively and without serious injury is an important asset to your training. Most boxers and martial artists will include some kind of conditioning to improve hand speed and strength. Conditioning using a sand bag is done by some martial artists as an effective way to condition the hand muscles, bones, tendons and ligaments so that they are less prone to injury under heavy striking.

Things You'll Need

  • Burlap or synthetic sack
  • 16 lb soft sand
  • Fence post 8-foot tall
  • Thick 10-inch nail
  • Hammer
  • Sledgehammer
  • 4-foot length of rope
  • Cotton boxing hand wraps, 170 inches long
  • Bag gloves/light boxing mitts
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Instructions

  1. Make the Sandbag Trainer

    • 1

      Fill a burlap or synthetic sack with the sand. Tie the top of the sack into a knot.

    • 2

      Drive the fence post into the ground in the back yard, using the sledge hammer. This should be 2 feet deep into the ground to keep it sturdy and secure.

    • 3

      Tie one end of the rope around the knotted sand bag and nail the other end to the fencepost. The bag should hang at around your shoulder height.

    Fist Conditioning

    • 4

      Wrap your hands using the boxing hand wraps. Make sure you bind tightly and firmly around the knuckles, thumb and wrist. Keep the wraps as flat as possible to avoid twisting.

    • 5

      Put on the bag gloves or light boxing mitts. These will further protect your hands from damage.

    • 6

      Start to punch the hanging sand bag. Alternate between jabs, crosses, hooks and uppercuts. Start slowly and with 50 percent power and increase this as your fists become stronger and more conditioned. Start off with 10 minutes, three times per week and increase this by 5 minutes every four weeks.