Choosing MMA gloves: which ones do you need?
Training and sparring: 7 oz MMA sparring gloves with extra padding. Competition: 4 oz. Size by hand circumference, not by weight.
For MMA training you want sparring gloves of around 7 oz with extra padding over the knuckles, so you can strike and grab without hurting your partner. Competition gloves of 4 oz are for the cage only and deliberately thin. Unlike boxing gloves, you size MMA gloves by hand circumference, because they fit tight and have open fingers.
Why MMA gloves are different
In MMA you strike, but you also wrestle, grab, clinch and work on the ground. A boxing glove is useless for that: the fist is closed. MMA gloves therefore have open fingers and an open palm, with padding over the knuckles and the back of the hand. That lets you grab a wrist, control a neck and still throw punches.
The downside is that they carry far less padding than boxing gloves: 4 to 7 oz versus 12 to 16 oz. That is why sparring at full power in MMA gloves is a bad idea, and why there are different types for different purposes. As an MMA pro with Levels Fight League, Billy trains with these different types every day and deliberately switches between them.
Three types: competition, sparring and grappling
- Competition gloves (4 oz): thin, tight, minimal padding. Only for the cage and at most for light pad work during fight camp.
- Sparring gloves (6 to 8 oz): the same open fingers, but with a thicker layer of padding over the knuckles, sometimes a closed thumb and a wider wrist strap. For sparring and most MMA pad work.
- Grappling or hybrid gloves: even more padding, sometimes with a half-closed fist, for wrestling with light strikes at a low pace and for beginners.
UFC, Booster and Twins Special all make all three types. In our shop, every MMA glove states which purpose it is meant for. If you are just starting MMA, a 7 oz sparring glove is the most versatile first buy.
Size: hand circumference instead of oz
With MMA gloves, the oz figure only tells you about the padding. The fit size (S, M, L, XL) is based on hand circumference: measure around your hand over the knuckles, without the thumb. Roughly:
- S: up to 18 cm
- M: 18 to 20 cm
- L: 20 to 22 cm
- XL: from 22 cm
An MMA glove should fit tight; otherwise it shifts when you grab. Try it on with a thin hand wrap if you wear one, as that makes half a size of difference. Your fingers should come just past the finger holes and your knuckles should sit exactly under the padding. If you are between two sizes, go for the smaller one; leather stretches a little.
Sparring in MMA: safety
Many MMA gyms spar the stand-up portion in 16 oz boxing gloves and switch to MMA gloves as soon as grappling and ground work come into play. With MMA sparring gloves you spar at a lower pace and with control, never at full power. That rule keeps your partners in one piece and lets you keep training for years.
Look for a few details in a sparring glove: the padding should wrap around the sides of the knuckles, the thumb should preferably be attached or padded to protect against fingers in the eye, and the wrist strap should be wide. A head guard and mouthguard are just as necessary for MMA sparring as for kickboxing.
Pad work with MMA gloves
On the pads, MMA gloves feel very different from boxing gloves. You land with less padding and feel your knuckles more directly, which forces you to punch cleanly. They are not suited to heavy bag sessions; the padding is too thin for that and your wrists take a beating. Use boxing gloves on the bag and save the MMA gloves for pads and sparring.
In MMA-style pad work, the coach combines punches with clinch work, takedown defence and knees. That is exactly what the open fingers are for. Billy regularly does this in his one-to-one sessions with students who train MMA, switching between focus mitts, Thai pads and a kick shield.
Leather, fit and care
MMA gloves fit tight and get soaked in sweat; leather holds up better than synthetic leather and moulds to your hand. For beginners a synthetic model is fine; if you train several times a week, leather is the better choice. Check the seams at the finger holes: that is where an MMA glove tears first.
Care is the same as for boxing gloves: leave them open to dry after training, use a spray now and then, never put them in the washing machine. Because the palm is open, they dry faster. Replace the glove when the padding over the knuckles gets thin or the wrist strap no longer closes. Competition gloves are replaced per fight or after a few hard pad sessions; they are not built to last.
| Type | Oz | Padding | Use |
|---|---|---|---|
| Competition | 4 oz | Minimal | Cage, light pads |
| Sparring | 6-8 oz | Thick over knuckles | Sparring, pads, grappling |
| Grappling/hybrid | 7-8 oz | Thick, sometimes half-closed | Wrestling, beginners |
| Size S | hand circumference up to 18 cm | ||
| Size M | 18-20 cm | ||
| Size L | 20-22 cm | ||
| Size XL | from 22 cm |
Ordering from anywhere in the EU
PadsByBilly ships from the Netherlands to every EU country: Belgium €7.95, Germany €9.95, other EU countries €14.95, free from €75. No customs or import fees inside the EU; prices include VAT. Delivery usually takes 2–5 working days and you have a 14-day right of withdrawal.
Running a gym or fight school and need MMA gloves for the whole team? From €500 order value we make a custom quote with a bigger discount.
Frequently asked questions
Can I spar in MMA gloves?
Only in sparring gloves of 6 to 8 oz, at a controlled pace. You do not spar in 4 oz competition gloves.
How do I measure my MMA glove size?
Measure the circumference of your hand over the knuckles, without the thumb. S up to 18 cm, M 18-20 cm, L 20-22 cm, XL above that.
Can I use MMA gloves on the heavy bag?
Better not. The padding is too thin for hard bag work. Use boxing gloves for that and save the MMA gloves for pads and sparring.
Do I wear hand wraps under MMA gloves?
For sparring and pads, a thin wrap is sensible. Try the glove on with the wrap, as it makes half a size of difference.
Which brand of MMA gloves is good?
UFC, Booster and Twins Special make solid sparring and competition gloves. Choose on fit and on the type that matches your training.
