If you’re learning how to wrap hands for Muay Thai, you’re protecting yourself the right way. In Muay Thai, punches are thrown from different angles and often after kicks or clinch exchanges. That means your wrists and knuckles need proper support every time you train.
Good hand wrapping keeps your wrist stable, your knuckles padded, and the small bones in your hand aligned when you strike. Here’s exactly how to do it.
What You Need
Most adults should use 180-inch hand wraps. This gives you enough length to support the wrist, knuckles, and fingers properly. Make sure your hands are dry and your fingernails are trimmed before you begin.
Step-by-Step: How to Wrap Hands for Muay Thai
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Place the loop over your thumb.
Start with the wrap rolling across the back of your hand, not your palm. Pull it snug but comfortable. -
Wrap around your wrist three to four times.
Lay the fabric flat and smooth. This builds the foundation for wrist support and helps prevent bending on impact. -
Bring the wrap across the back of your hand and over the knuckles.
Keep your fingers slightly spread and wrap around the knuckles three to four times to create padding. -
Thread the wrap between your pinky and ring finger.
After passing between the fingers, bring it back across the knuckles. -
Repeat between the ring and middle finger.
Again, return the wrap across the knuckles to lock it in place. -
Repeat between the middle and index finger.
This step keeps the hand compact and prevents the bones from spreading when you punch. -
Wrap around the knuckles once or twice more.
This reinforces the padding and secures the structure you’ve built. -
Finish by wrapping the wrist again.
Use the remaining length to add final wrist support, then fasten the Velcro flat and secure.
How Tight Should Your Wraps Be?
Your hand should feel supported but not restricted. You should be able to fully open and close your fist. If your fingers tingle or change color, the wrap is too tight. If your wrist still feels loose when punching, it’s too loose.
Learning how to wrap hands for Muay Thai properly is a basic part of training. It only takes a few minutes, but it can prevent unnecessary injuries and wrist pain. Take your time, keep the fabric flat, and make sure everything feels secure before putting on your gloves.
