To hit a one-handed backhand, use an eastern backhand grip, turn your shoulders early so your back partly faces the net, step in with your front foot, and meet the ball well out in front of your body. Extend your hitting arm through the ball, keep your non-hitting arm back for balance, and finish with the racket up and out toward the target. The one-handed backhand offers reach, variety and an easy transition to slice, but it demands early preparation, good footwork and precise timing. This guide breaks down the technique step by step, compares it with the two-handed backhand, explains how to handle high balls and returns, provides drills and lists common mistakes.
Health note: This article is general information, not medical advice. Poor backhand technique, especially leading with the elbow or hitting late, is often associated with elbow and wrist strain. Warm up properly, use suitable equipment and seek advice from a qualified professional if you have persistent pain.
Technique checklist
| Phase | Key point |
|---|---|
| Grip | Eastern backhand, with the index knuckle on the top bevel |
| Preparation | Full shoulder turn, racket supported by the non-hitting hand |
| Step | Front foot steps toward the ball |
| Contact | Well in front of the front hip, with the arm straight |
| Finish | Racket up and out; non-hitting arm stays back |
The grip
Most one-handed backhands use an eastern backhand grip, with the base knuckle of the index finger on the top bevel of the racket handle. This grip gives a stable racket face at contact and supports both flat and topspin shots. Some players use a slightly stronger grip, moving toward a semi-western backhand, to handle higher balls and generate more topspin. The continental grip is used for the slice backhand.
Preparation
Early preparation is essential for the one-hander. As soon as you see the ball coming to your backhand, turn your shoulders so that your back partly faces the net. Use your non-hitting hand to support the racket at the throat as you take it back, which helps with the shoulder turn and keeps the racket in position. The deep shoulder turn stores energy and gives you time to adjust to the ball.
Footwork and the step
Move your feet to get into position, then step toward the ball with your front foot, typically the right foot for a right-handed player. A closed or neutral stance is common for the one-hander, since it lets the shoulders rotate into the shot. Good spacing is important: the ball should be far enough from your body that your arm can extend fully at contact.
Contact point
The contact point for a one-handed backhand is well in front of the front hip, farther forward than for a two-hander. Your hitting arm should be straight at contact, with the wrist firm. Hitting late, with the ball beside or behind the body, reduces power and control and puts stress on the arm. Keep your head still and eyes on the contact point.
Follow-through
After contact, extend the racket out toward the target and then up, finishing high. Keep your non-hitting arm extended back behind you, which helps balance your body and prevents your shoulders from over-rotating. This counterbalance is a distinctive feature of good one-handed backhands.
Step-by-step: hitting a one-handed topspin backhand
- Recognize the ball coming to your backhand early.
- Switch to an eastern backhand grip as you start your turn.
- Turn your shoulders, supporting the racket with your non-hitting hand.
- Move your feet to get good spacing.
- Drop the racket head slightly below the ball for topspin.
- Step toward the ball with your front foot.
- Swing forward and up, meeting the ball well in front.
- Finish high, keeping the non-hitting arm back.
One-hander vs two-hander
| Aspect | One-handed | Two-handed |
|---|---|---|
| Reach | More reach on wide balls | Less reach |
| Stability | Less stable on high, fast balls | More stable, especially on returns |
| Variety | Easy transition to slice and drop shots | Slice requires releasing one hand |
| Timing | Requires earlier preparation | More forgiving on late contact |
| Learning curve | Often harder for beginners | Often easier to learn |
Both backhands can be played at the highest level. The choice often depends on the player’s strength, style and coaching.
Handling high balls
High balls to the backhand are often the one-hander’s biggest challenge, because it is harder to generate control and power above shoulder height with one hand. Options include moving forward to take the ball earlier, before it rises; stepping back to let it drop into a comfortable zone; or using a slice to neutralize the ball. Strengthening the shoulder and forearm and practicing high-ball drills help build confidence.
The slice backhand
The one-hander transitions naturally into the slice backhand, which uses a continental grip and a high-to-low swing to create backspin. The slice stays low, making it useful for defense, approach shots and changing the rhythm of a rally. Many one-handed players use the slice frequently.
Returning serve with a one-hander
Returning fast serves is demanding with a one-handed backhand, since there is less time for the full shoulder turn. Many players shorten the backswing on returns, relying on a compact turn and the pace of the serve. Blocking the return with a firm, short motion or using a slice return are common options against big serves. Against slower second serves, players can take a fuller swing and attack. Practicing returns specifically helps one-handed players stay confident under pressure.
Building strength for the one-hander
Because the one-handed backhand relies on a single arm, strength in the shoulder, upper back, forearm and wrist helps players control the racket, especially on heavy or high balls. Exercises such as band rows, external rotations, wrist curls and forearm work can support the stroke. Core strength and leg drive are equally important, since power should come from the whole body rather than the arm alone. Keep strength work light and consistent, and balance it with rest.
Choosing equipment
Racket weight, balance and string tension affect the one-handed backhand. A racket that is too light can feel unstable on contact, while one that is too heavy can be hard to prepare quickly. Many one-handed players prefer rackets with good stability and a manageable swing weight. A qualified coach or racket specialist can help match equipment to your game and strength.
Drills
- Shadow swings: Practice the full motion without a ball, focusing on shoulder turn and balance.
- Drop-feed backhands: A coach drops balls to the side for controlled contact.
- Crosscourt backhand rally: Build consistency and depth.
- High-ball drill: Practice taking high balls early or with slice.
- Down-the-line changes: Practice redirecting the ball.
Common mistakes
- Late preparation and a short shoulder turn.
- Hitting late, beside or behind the body.
- Leading with the elbow, which can strain the arm.
- Opening the shoulders too early.
- Poor spacing, crowding the ball.
- Letting the non-hitting arm swing through with the racket.
Frequently asked questions
Is the one-handed backhand harder to learn?
Many players find it harder at first because it requires earlier preparation and precise timing, but it can be learned with practice.
What grip is best for a one-handed backhand?
An eastern backhand grip for topspin and flat shots, and a continental grip for the slice.
How do I handle high balls with a one-hander?
Take the ball early, step back to let it drop, or use a slice to neutralize it.
