Content

• Steps
• Part 1 of 3: Part One: Clenched Fist
• Part 2 of 3: Part Two: Fist Test
• Part 3 of 3: Part Three: Tips for Punching

Clenching your fist may seem like a simple task, but if you don't hold it exactly right, you can injure your hand when punching. Learn to clench your fist the way you want it to be, and practice until it becomes familiar to you.

Steps

Part 1 of 3: Part One: Clenched Fist

1. 1 Extend all fingers except the thumb. Keep your hand straight and extend four fingers. Relax your thumb.
   • Your hand should be extended forward as if you were extending it for a handshake.
   • Squeeze your fingers together so that they are one piece. You do not need to squeeze them until they hurt and numb, but there should be no gaps between them.
2. 2 Twist your fingers. Press them against your palm until the tip of each finger touches its own pad.
   • In this step, the second joint of the fingers flexes. Your nails should be clearly visible and your thumb should be on the side.
3. 3 Twist your bent fingers inward. Continue twisting your fingers in the same direction so that the knuckles protrude and the joints are curled inward.
   • In this step, you bend the third (farthest part) of your toes. Your nails should be partially hidden in the palm of your hand.
   • Your thumb should still be protruding now.
4. 4 Bend your thumb down so that it runs across the top half of your index and middle fingers.
   • It is not that important to place your thumb accurately, but you need to bend it. He should not protrude.
   • By pressing the tip of your thumb against the second flexed joint of your index finger, you can minimize the risk of injury to your thumb bones.
   • It is best to bend your thumb under your index and middle fingers. This is the most common method, but you need to be sure to keep it relaxed while striking. A tight thumb will pull the bones at the base of the hand downward and outward, which can increase the risk of injury to the wrist.

Part 2 of 3: Part Two: Fist Test

1. 1 With the thumb of your other hand, press on the gap between the first and second joints. This test will help you determine how firm your fist is.
   • Be sure to use the pad of your thumb, not your nail.
   • You shouldn't be able to push your finger into the gap, but you shouldn't feel pain.
   • If you can push your thumb into a fist, then it is too weak.
   • If you feel moderate pain when you press on your fist, then it is too tense.
2. 2 Make a fist slowly. For the second test of fist strength, you need to gradually clench it harder and harder. Use this test to get a feel for when your fist is clenched correctly.
   • Make a fist and place your thumb on the joints of the index and middle fingers.
   • Clench your fist a little. The first two joints should be pressed tightly together, but the fist should still be slightly relaxed. This should be the strongest fist when hitting.
   • Continue clenching your fist until your thumb reaches the ring joint. You should feel the first knuckle of the index finger loosen and the little finger squeezes inward so that the joint collapses. At this point, your fist will be too distorted to deliver an effective or safe punch.

Part 3 of 3: Part Three: Tips for Punching

1. 1 Rotate your wrist so that your palm and bent thumb are facing downward. Keep your knuckles up.
   • If you have clenched your fist in a position like you are about to shake hands, you will need to rotate it approximately 90 degrees before punching.
   • As you twist your fist, maintain its structure and do not change the force with which you clench it.
2. 2 Extend your fist at a right angle. Extend your wrist straight as you strike so that the front and top of your fist are at right angles.
   • During the impact, your wrist should remain firm and firm. If it deviates backward or to the side, you can damage its bones and muscles. If you continue to hit after your wrist is injured, you could seriously injure your wrist or your arm.
3. 3 Clench your fist right before and during the punch. Squeeze the entire brush together at the same time.
   • If you squeeze the whole fist at once, the hand will be stronger. The bones of the hand will act as a strong yet flexible whole mass. If they hit the target individually and are not squeezed together, they will be weaker and more vulnerable.
   • Don't pinch your hand. So when struck, her bones can bend and be damaged. If your fist is distorted when you clench your fingers, you may be clenching it too hard.
   • Please note that you should clench your fist as late as possible before hitting. If you squeeze it too soon, you may slow down and your punch will be less effective.
4. 4 Rely on your strong interphalangeal joints. Ideally, you should hit the target with your two strongest knuckles: near your index and middle fingers.
   • In particular, you should focus on using these particular joints of the index and middle fingers.
   • The ring and pinky joints are weaker, so you should avoid hitting these joints whenever possible. Otherwise, you can get injured and your punching technique will be ineffective.
   • If your fist is properly clenched and you are holding your wrist correctly, it should be relatively easy for you to hit your target using only your two strongest joints.
5. 5 Relax a little between blows. After each punch, you can relax your fist slightly to give the arm muscles a rest, but you should not relax your pinky finger throughout the entire process.
   • Do not continue to clench your fist after the moment of impact, especially during a real fight. If you clench your fist after a punch, you can swing your arms more slowly and be open to counterattacks.
   • By relaxing your fist, you can protect your arm muscles and extend your stamina.