Mastering The Back Hand Grip: Techniques, Benefits, And Exercises

By Patrick

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Discover the importance of the back hand grip in sports, including its definition and types. Improve your grip strength, control, and power with our tips and , and reduce the risk of common injuries like tennis elbow and carpal tunnel syndrome.

What is Back Hand Grip?

If you’re a sports enthusiast, you’re probably aware of the importance of having a good grip while playing. A backhand grip is an essential part of having a strong grip in sports like tennis, badminton, and squash. In this section, we’ll explore everything about backhand grip, from its definition to its different types.


To put it simply, backhand grip refers to the position of your hand on the racket or racquet when hitting a backhand shot. In most sports, a backhand grip is when your hand is positioned on the side of the racket opposite to the palm. The fingers wrap around the grip, and the thumb rests on the top of the handle.

Importance in Sports

A good backhand grip is crucial for having a powerful and accurate shot. Without a proper grip, the player may experience a weak or uncontrolled shot, which can lead to a loss of points or even injuries. In sports like tennis, badminton, and squash, a strong backhand grip is essential for playing at a competitive level.

Types of Back Hand Grip

There are two types of backhand grips: Eastern and Western. The Eastern grip is when your hand is positioned closer to the bottom of the racket, and the thumb is on the top of the handle. This grip is suitable for beginners or players who have less power in their shots. The Western grip, on the other hand, is when your hand is positioned higher up on the racket, and the thumb is wrapped around the handle. This grip is perfect for players who want more power in their shots.

Correct Back Hand Grip Technique

If you’re a fan of racket sports, then you know how important it is to have a good backhand. The backhand shot is essential in tennis, badminton, and squash. However, the key to a good backhand is having a correct backhand grip technique. In this section, we’ll explore the basic and advanced of the backhand grip and common mistakes to avoid.

Basic Technique

The basic backhand grip is known as the Eastern backhand grip. To achieve this, hold your racket with your dominant hand and place it perpendicular to the ground. Your index knuckle should point towards the top of the racket handle, and your thumb should be placed on the flat surface on the back of the handle. Your remaining fingers should be wrapped around the handle, forming a V shape. This grip provides a good balance of power and control.

Advanced Technique

If you’re looking to take your backhand game to the next level, then you should consider the Western backhand grip. This grip involves turning your hand to the left if you’re right-handed, so your thumb is on the top of the handle. Your index knuckle should be pressed against the top of the handle, and your remaining fingers should be wrapped around the handle. This grip provides more power, but it sacrifices control.

Common Mistakes to Avoid

One of the most common mistakes in backhand grip is holding the racket too tight. This can cause tension in your arm, leading to a loss of power and control. Another mistake is using the wrong grip for the situation. For example, using a Western backhand grip when you need more control can result in you hitting the ball out of bounds. Lastly, not adjusting your grip can lead to injuries such as tennis elbow, which is caused by overuse of the same grip.

Benefits of a Good Back Hand Grip

Are you looking to improve your backhand in sports like tennis, squash or badminton? Look no further than a good backhand grip. Not only will it enhance your performance, but it can also reduce the risk of injuries. Let’s explore the in more detail.

Increased Power

A good backhand grip can significantly increase the power of your shots. By correctly positioning your hand on the racket, you’ll be able to transfer more energy into the ball. This will result in faster, more forceful shots that will be harder for your opponent to return. With practice, you’ll be able to hit winners from all over the court.

Better Control

In addition to increased power, a good backhand grip can also improve your control. By positioning your hand correctly, you’ll be able to direct the ball more precisely. This will allow you to hit more accurate shots, which will give you an advantage over your opponent. With a good backhand grip, you’ll be able to hit the ball exactly where you want it, whether that’s down the line, cross-court or to the middle of the court.

Reduced Risk of Injury

Another benefit of a good backhand grip is that it can reduce the risk of injuries. By using the correct grip, you’ll be able to distribute the force of the shot evenly across your hand and wrist. This will reduce the strain on your muscles and tendons and lower the risk of injuries like tennis elbow, carpal tunnel syndrome and tendinitis. By using a good backhand grip, you’ll be able to play without pain and enjoy the sport for longer.

Exercises to Improve Back Hand Grip

If you’re looking to improve your back hand grip, there are a few exercises you can try. These are designed to strengthen your grip, increase your wrist and forearm strength, and improve your overall grip endurance. Let’s take a closer look at each exercise.

Grip Strength Training

Grip strength training is a must if you want to improve your back hand grip. This type of training is designed to increase the overall strength of your grip, which will help you maintain control of the racket during play.

One of the best grip strength exercises is the farmer’s walk. This exercise involves holding a heavy weight in each hand and walking a certain distance. You can use dumbbells, kettlebells, or even heavy buckets filled with sand or water. The key is to choose a weight that is challenging but doable.

Another great exercise is the plate pinch. For this exercise, you’ll need two weight plates of the same size. Hold the plates between your thumb and fingers and try to hold them for as long as possible. As you get stronger, you can increase the weight of the plates.

Wrist and Forearm Strengthening

Your wrist and forearm strength is also important when it comes to your back hand grip. Without proper strength in these areas, you may find it difficult to maintain control of the racket.

One of the best exercises for wrist and forearm strengthening is wrist curls. For this exercise, you’ll need a light weight and a bench or chair. Sit with your forearm resting on the bench or chair and hold the weight with your hand. Slowly curl your wrist up and down, focusing on keeping your forearm still.

Another great exercise is the reverse curl. This exercise targets the muscles on the top of your forearm. Hold a weight with your palms facing down and curl your wrist up towards your body.

Grip Endurance Exercises

Finally, grip endurance exercises can help you maintain your back hand grip for longer periods of time. These exercises are designed to improve your hand and finger stamina.

One of the best grip endurance exercises is the hanging hold. Find a pull-up bar or sturdy branch and hang from it for as long as possible. As you get stronger, you can try hanging with one hand or alternating hands.

Another great exercise is the wrist roller. For this exercise, you’ll need a wrist roller and a weight. Attach the weight to the wrist roller and hold the roller with both hands. Slowly roll the weight up and down the roller, focusing on keeping your grip tight.

Tools and Equipment for Back Hand Grip Training

If you’re serious about improving your backhand grip, then you’ll need the right tools and equipment to help you. Here are some of the most popular options:


Grippers are small devices that are designed to help you strengthen your grip. They typically consist of two handles that are joined by a spring, and your goal is to squeeze the handles together as tightly as possible.

Grippers come in a range of different strengths, so you can gradually increase the resistance as your grip improves. They’re also very portable, so you can use them at home, in the office, or even when you’re out and about.

Hand Grips

Hand grips are another popular tool for improving your backhand grip. They’re essentially small devices that you hold in your hand and squeeze together with your fingers.

Hand grips are great for improving finger strength and dexterity, which is essential for a strong backhand grip. They’re also very affordable and come in a range of different strengths.

Wrist Rollers

Wrist rollers are a bit more involved than grippers or hand grips, but they’re also very effective. They consist of a long bar with a weight attached to one end, and a rope or handle attached to the other end.

To use a wrist roller, you simply roll the weight up and down the bar using your wrist and forearm muscles. This helps to improve your grip strength and endurance, as well as your overall wrist and forearm strength.

Common Injuries Associated with Back Hand Grip

If you’re an athlete or someone who engages in sports activities that require a lot of hand movement, you’re likely familiar with the aches and pains that come with it. One of the most common injuries associated with backhand grip is tennis elbow, also known as lateral epicondylitis. This condition occurs when the tendons that connect the forearm muscles to the outer elbow become inflamed or damaged.

Tennis Elbow

Tennis elbow is typically caused by repetitive stress on the wrist and forearm. It’s a painful condition that can affect your ability to grip, lift, and carry objects. Symptoms include tenderness on the outer elbow, forearm pain, and weakened grip strength. Treatment options can range from rest and ice to physical therapy and surgery, depending on the severity of the injury.

Carpal Tunnel Syndrome

Another common injury associated with backhand grip is carpal tunnel syndrome. This condition occurs when the median nerve, which runs from the forearm to the hand, becomes compressed or pinched at the wrist. This can cause numbness, tingling, and weakness in the hand and wrist. Carpal tunnel syndrome is often caused by repetitive hand movements, such as those required for backhand grip sports.


Tendinitis is a condition that occurs when the tendons become inflamed or irritated due to overuse or injury. This can cause pain, tenderness, and stiffness in the affected area, making it difficult to perform daily activities. Backhand grip sports can put a lot of strain on the tendons in the wrist and forearm, leading to tendinitis. Treatment options can include rest, ice, physical therapy, and medication.

To prevent these injuries, it’s important to take breaks and stretch regularly during sports activities. Proper technique and form can also help reduce the risk of injury. If you experience any pain or discomfort, it’s important to seek medical attention and avoid further aggravating the injury. By taking care of your wrists and forearms, you can continue to enjoy the activities you love without the added pain and frustration of injury.

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