Bag work builds power and sparring builds skill, but neither trains grip and forearm endurance directly. These seven drills fill that gap. Pick three per session.
- Guard-height spins. Hold a rotating trainer at guard height and spin continuously for one round.
- Towel hangs. Hang from a pull-up bar gripping two towels for as long as you can.
- Farmer carries. Walk 30–40 metres with heavy dumbbells, keeping your shoulders packed.
- Plate pinches. Pinch two weight plates together smooth-side out and hold.
- Rice bucket digs. Open and close your hands in a bucket of rice for 60 seconds.
- Wrist roller. Roll a light weight up and down slowly, both directions.
- Guard holds. Hold light dumbbells at guard height for 60–90 seconds. Simple, brutal, and exactly what late rounds feel like.
Putting it together
Do 2–3 drills after training, 2 or 3 times a week. Keep the focus on time under tension rather than maximum weight.
The first drill is the one most boxers skip because they don't have the tool. The Twistrike trainer was made for it.