A reliable tennis backhand starts before the ball reaches you. An early shoulder turn, balanced footwork, and a clean contact point do more for the shot than a hard swing ever will.
Whether you use one hand or two, the goal is to send the ball with control while staying ready for the next shot. Here’s how to build sound backhand technique, adjust to different balls, and practice the stroke with purpose.
Build the Backhand from the Ground Up
1. Get into position early
As soon as you recognize the ball is coming to your backhand side, turn your shoulders and move your feet. This early preparation gives you time to set your grip and racket instead of rushing at the last second.
Use small adjustment steps as you approach the ball. If you are stretched or off balance, a big swing is unlikely to fix the problem. Aim to meet the ball with space between your body and the racket, and keep your head steady through contact.
2. Use a comfortable grip
Grip choices vary, but the common starting points are a two-handed backhand with a continental-style bottom hand and a more forehand-like top hand, or a one-handed backhand with an eastern backhand grip. If you’re right-handed, the bottom hand is your right hand; left-handers reverse the positions. A coach can help you find the bevel placement that feels natural for your hand and playing style.
Avoid squeezing the handle too tightly. A relaxed grip helps the racket move freely, while a firm hold at contact keeps it stable. If your wrist feels strained or the racket face keeps opening or closing, check the grip before making major swing changes.
3. Turn, set, and load
For either style, rotate your shoulders so your chest turns partly away from the net. Bring the racket back under control, then bend your knees slightly and settle your weight. You don’t need a deep squat; you need a balanced position that lets you push into the shot.
Try to arrive with your feet set before contact. On a moderate ball, a closed or slightly sideways stance can help you rotate through the stroke. On a fast or wide ball, an open stance may be the practical choice. Good footwork means adapting, not forcing one stance on every shot.
Two-Handed Backhand Technique
With two hands, the non-dominant hand does much of the work of guiding and accelerating the racket. Keep both hands on the handle through the swing, and let your shoulders and arms move together rather than trying to flick the ball with your wrists.
Make contact in front of your body, usually around waist height when the ball allows it. As you swing forward, transfer your weight toward the shot and rotate your upper body. Finish with the racket moving across or up around your body, then recover toward a balanced position.
The two-hander is often a comfortable choice for players who want stability against pace or who find high balls hard to manage with one hand. It can also be useful on returns because both hands help keep the racket steady. That doesn’t mean it requires a short, stiff swing: prepare early and let the racket accelerate smoothly.
One-Handed Backhand Technique
The one-hander asks for careful spacing and early preparation. Turn your shoulders, bring the racket back, and keep your hitting arm comfortably extended—not locked. Contact should be well in front of your body, with enough room for the racket to travel through the ball.
Drive from your legs and torso while the hitting arm guides the racket through contact. Your other arm can extend behind you for balance. A high finish is common on topspin drives, but the exact finish depends on the ball and the shot you’re playing. Avoid forcing your wrist to create power; a smooth swing and solid contact are more dependable.
Players such as Roger Federer and Stan Wawrinka show how different a one-handed backhand can look while still relying on early preparation, balance, and clean contact. Their swings are not templates every player needs to copy. Focus on the fundamentals that fit your body.
How the Two Styles Differ
| Feature | Two-handed backhand | One-handed backhand |
|---|---|---|
| Support | Both hands help guide and stabilize the racket. | The hitting arm swings while the other arm helps with balance. |
| Contact spacing | Usually closer to the body than on a one-hander, but still in front. | Needs more room and contact farther in front. |
| Common challenge | Reaching very wide balls while keeping both hands on the racket. | Handling high, heavy balls and maintaining control when rushed. |
| Useful focus | Let the non-dominant hand guide the swing; avoid a stiff, arm-only hit. | Prepare early and keep balanced spacing through contact. |
Neither style is automatically better. Choose the one you can repeat comfortably and develop with consistent practice. Switching can make sense for a developing player, but give a new grip and swing time to settle before judging it in match play.
Adjust to the Ball
- Low ball: Bend your knees and lower the racket with your body. Reaching down with your back alone makes balance harder.
- High ball: Prepare earlier and take the ball sooner if you can. On a two-hander, use your legs and shoulder turn rather than leaning back. A one-hander may need more adjustment in spacing.
- Fast ball: Shorten the backswing and use the incoming pace. A compact block can be more effective than trying to hit a winner.
- Wide ball: Move your feet first, then choose a controlled cross-court reply or a defensive shot with height and margin.
Use topspin when you want a ball that clears the net with margin and dips into the court. A flatter drive can take time away from an opponent, but it needs precise contact. On a defensive ball, aim higher and deeper rather than trying to force a low-risk shot into a small target.
Backhand Drills to Improve Technique
- Shadow swings: Without a ball, rehearse the shoulder turn, footwork, contact position, and finish. Do a few slow repetitions before hitting.
- Cross-court consistency: Rally backhands cross-court at a comfortable pace. Count how many you can land in a row while keeping your balance.
- Feed-and-recover: Ask a partner to feed one backhand at a time. Hit, recover toward the center, and reset before the next feed.
- High and low feeds: Practice each height separately. Focus on adjusting your legs and spacing rather than changing your entire swing.
Start each drill at a speed that lets you use good technique. If your contact point drifts behind you or you lose balance, slow down or make the feed easier. Add pace only when you can repeat the shot.
Common Backhand Mistakes
- Late preparation: Turn your shoulders as soon as you identify the ball’s direction.
- Contact too close or behind the body: Create space with small footwork adjustments and meet the ball in front.
- Arm-only swinging: Let your legs and torso contribute instead of relying on a sudden wrist or arm flick.
- Overhitting: Choose a larger target and build control before adding power.
- Admiring the shot: Finish balanced and recover for the next ball.
Frequently Asked Questions
Where should I contact the ball on a backhand?
Contact should be in front of your body. A one-handed backhand generally needs more forward contact and spacing than a two-hander. The ideal spot also depends on the ball’s height and your stance.
Should beginners use a one-handed or two-handed backhand?
There’s no universal answer. Many beginners find two hands provide stability, while some prefer the reach and feel of one hand. Try both with a coach or experienced player and choose the stroke you can use without pain or excessive effort.
How can I stop my backhand from going into the net?
Check that you are contacting the ball in front and swinging smoothly through it. Bend your knees for low balls, and aim with more net clearance while you build consistency. Also check your grip and racket face if the ball repeatedly dips too soon.
How often should I practice my backhand?
Short, regular practice is usually more useful than one long session every so often. Include backhand rallies in normal warm-ups, then add focused drills that work on your biggest challenge, such as high balls, footwork, or recovery.
Final Thoughts
Good tennis backhand technique comes down to preparation, balance, spacing, and a relaxed swing. Learn the fundamentals for your chosen style, adjust your feet to the ball, and build consistency before chasing power. A backhand you trust under pressure is more valuable than a perfect-looking swing you can’t repeat.
