Learn the basics of the one-handed and two-handed backhand: the right grip, a strong shoulder turn, and a stable, controlled swing path to the ball.
Why does your backhand feel so much shakier than your forehand? Here's the honest answer: that's completely normal — the motion happens on your non-dominant side and feels unfamiliar at first. But with the right technique, it becomes one of the most reliable and precise shots in your arsenal.
Modern tennis coaching distinguishes between the one-handed and the two-handed backhand. The two-handed version is easier for you to control as a beginner, thanks to the stabilizing second hand, and transfers power excellently. The one-handed version impresses with elegance and greater reach, but demands precise timing. This guide walks you through the fundamental phases of both techniques — with a strong focus on body rotation, balance, and a clean swing path.
The grip is the foundation of your shot.
The one-handed backhand: You hold the racket in the classic backhand grip (Continental or Eastern backhand grip). The base knuckle of your index finger sits on the topmost edge (bevel 1 or 2). This lets you square the strings up perfectly at the contact point. The two-handed backhand: Your dominant hand (lower) holds the Continental grip, while your non-dominant hand grips directly above it in an Eastern forehand grip. Your top hand handles guidance and acceleration, your bottom hand provides stability.
A powerful backhand doesn't come from the arm — it comes from torso rotation.
As soon as you recognize the ball is coming to your backhand side, rotate your upper body strongly until your front shoulder points at the net. Important: Don't take the racket back with your arm alone! Your non-dominant hand helps guide the racket back and forces the shoulder turn.
Footwork provides the necessary stability. On the backhand, you generally take a closed stance. As a right-hander, you plant your right foot diagonally forward toward the incoming ball and bend your knees noticeably.
As you initiate the shot, shift your weight fluidly from your back leg to your front leg. This weight transfer from the legs is the engine of your stroke power.
Let the racket head drop below the level of the incoming ball, so you can hit from low to high (for some topspin).
On the one-handed backhand: You hit the ball well in front of your body, with your hitting arm fully extended at contact. On the two-handed backhand: The contact point is also in front of your body, but your arms are often still slightly bent. The racket is driven through the ball and swings out well past the right shoulder.
With faulty technique, the one-handed backhand is a leading cause of "tennis elbow" (lateral epicondylitis). It often develops when you hit the ball too late (behind your body), your arm is strongly bent at contact, and the motion comes purely from a cramped "snap" of the wrist.
To protect your joints, hit the ball early, in front of your body, with an extended arm (one-hander), and generate power from body rotation and weight transfer. For absolute beginners, the two-handed backhand offers the best joint protection.
One secret to fantastic balance on the one-handed backhand: as your dominant arm swings forward through the ball, extend your non-dominant (free) arm exactly in the opposite direction, backward.
This counter-movement keeps your shoulders from opening up too early, keeps you stable in the sideways position, and guarantees a clean, linear contact point.
For most beginners, the two-handed backhand is the easier entry point, because the second hand provides stability and power while you're still working on timing. If you're very athletic and mobile and want greater reach, the one-hander can also be worthwhile. Both variants are successfully playable at a high level.
Usually it's a missing shoulder turn — if only your arm rotates instead of your whole upper body, the shot becomes uncontrolled. Check whether your front shoulder really points at the net at contact. Hitting the ball too late or too far behind you is the second most common cause.
Hit the ball early, in front of your body, with an extended arm, instead of catching it behind you with a bent arm. The power comes from body rotation and weight transfer, not a cramped wrist snap. If you have persistent elbow pain: stop, and have a coach check your technique.
Expect 4 to 8 weeks of regular practice before the motion no longer needs conscious control. Practice the shoulder turn first with no ball at all (shadow swings), then against gentle feeds. Patience pays off — the backhand often becomes the most reliable shot in your game.