Some martial artists replace rice with harder, more coarse material, but now, this is considered unsafe. Use rice unless you are training under the supervision of a professional trainer who recommends other materials.
Repeat this five times for each hand. There are many shapes and models of hand grippers. Try multiple kinds to challenge your hands.
Perform 3 sets of 10 repetitions. Do this for both hands. This exercise will strengthen your wrists as well.
Secure the wrap with Velcro or by tucking the end of the wrap underneath the cloth on your wrist. Wrap both hands. Never use a punching bag without first wrapping your hands, even if you want to condition your knuckles.
If you normally use gloves when you’re doing bag work, take them off for part of your workout to condition your knuckles. [3] X Expert Source Derrek HofrichterSelf Defense Specialist Expert Interview. 26 January 2021.
You can also do fingertip pushups if knuckle pushups are easy for you. [5] X Research source If you can do both knuckle and fingertip pushups, alternate between the two.
For example, if you usually do 100 pushups, only do 80, and if you do 80 pushups normally, only do 64. Increase the amount of knuckle pushups with each work out. If your knuckles are excessively sore, do not complete more knuckle pushups until they heal, up to 2 weeks.
