Cupping
Cupping is the wrist-flexion motion that shapes your hand into a 'cup' around an opponent's — the actual foundation the hook technique is built on, and also what stops an opponent's top roll from opening your fingers in the first place.
Muscles Worked
Wrist flexors, finger flexors
Equipment
How to Do It
- 1Sit with forearm resting on thigh or bench, palm facing up
- 2Curl your wrist and fingers together into a tight cup shape
- 3Hold briefly at full contraction, then release with control
Sets & Reps
3 sets · 10-12 reps
Coaching Tips
- •Curl your wrist as deep as possible
- •Strong fingers make a strong cup
- •This is the foundation of hook technique
Common Mistakes
- ✕Keeping the fingers loose instead of actively curling them into the cup shape, which weakens both the hook setup and the top-roll defense this exercise trains
- ✕Training hook-specific curls and grip work while skipping cupping itself, even though it's the shape those other exercises are meant to support
Related Techniques
Frequently Asked Questions
Is cupping the same as a wrist curl?
They're closely related — both train wrist-flexor strength — but cupping specifically trains the cupped hand shape used to control an opponent's hand and defend a top roll, while a standard wrist curl is a more general flexor-strength movement. Most training plans use both.
Consult a qualified coach or medical professional before starting a new training program, especially if you have an existing wrist, elbow, or shoulder injury.
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