How to Build Up the Knuckles for Boxers

Boxers depend on a variety of offensive and defensive fighting strategies to win competitive events. Training regularly consists of endurance-based drills, calisthenics and the conditioning of a fighter’s mind and body. A variety of techniques could enable a boxer to strengthen his knuckles. You can begin training exercises and gradually build up your knuckles.

Instructions

    • 1

      Perform knuckle push-ups to build strength in your hands and to toughen the skin that surrounds your knuckles. Use the two closest knuckles to your thumb to support your body weight, while performing knuckle push-ups. Alter your training to perform push-ups on surfaces such as hardwood floors, concrete floors and sand to help condition your knuckles.

    • 2

      Strike a heavy bag to build your knuckles. Punch a heavy bag using light force and you could begin to build up your wrists, knuckles and hand strength. Deliver punches with more impact as your knuckles become more conditioned. Keep your wrists straight to avoid injury while striking the heavy bag or any other object.

    • 3

      Fill a bucket with sand. Punching into the sand can toughen your hands and your knuckles.

    • 4

      Consume dairy products daily, such as milk, eggs, cheese and yogurt, as well as calcium supplements to build stronger bones.