Expert: Alan Kahn - 12/30/2005

Question
Hello Alan, I am a rookie to the boxing scene, I just recently started hitting the hardbag, and I apparently have a problem.  When I hit the hardbag with my weaker(left) hand, I always seem to throw this one punch; practicly every practice; that injures my wrist, yet I can hit on any angle with my right hand and not feel a thing.  I'm not sure if I am connecting on a bad angle, not flexing the right muscle, or if my wrist is just plain to weak.  Is their any exercises I could do to strengthen it or learn to flex my arm the right way?  

Answer
HI Trevor,

I'm not sure what you mean about the "hard bag", unless you mean the larger heavy bag that can take full force punches.

When new boxers hurt their wrists punching, I believe one of the biggest problems is not making a proper fist, most especially, the thumb position. you might review that. check these links:

http://www.ehow.com/how_12859_make-fist-karate.html (has pictures)

http://www.ehow.com/how_3508_make-fist-boxing.html

thumb position problems usually show up with wrist injuries about the thumb joint.

Of course that is not the only reason for wrist pain. YOu may have it bent slightly when making contact with the bag, and it "gives" or bends as you apply force. Try this:

Focus on correct technique.  Correct fist, ( wrapped and gloved), straight basic punches with no more than half force. Do this for a few workouts. Make yourself hit easy. You are training technique, focusing on method. Once you can trust your technique to be correct ( Have someone who knows what punching should look like - or videotape yourself and watch it back.) Concentrate on keeping the lower arm straight (from fist to elbow) upon contact. AS you get better at this, begin varying the punches to add some slight angles ( coming at bag from different angles and levels). This can create slight wrist alterations, so start slow and keep it straight. Begin with light force, than progress to harder punching.  

Also, if your wrists continue to hurt - stop punching bags for a while and let them heal. Focus on shadow boxing or other boxing fitness. There is no such thing as working through and injury. YOu will only make it worse.

Good luck and hope this helps you.

sincerely,

Alan Kahn
author, The Speed Bag Bible
http://www.putfile.com/speedbag