How to Throw Disc Golf Backhand
A backhand throw is one of the most common and effective techniques in disc golf. It helps you throw farther and more accurately. Whether you’re a beginner or an experienced player, improving your backhand will boost your overall game.
This guide will teach you the correct technique, from basic form to advanced tips. If you want more distance, accuracy, and consistency, this is for you.
What Is a Backhand Throw?
A backhand throw means pulling the disc across your body while using your legs, core, and arms to generate power. Unlike a forehand (sidearm) throw, this motion is more of a smooth pull, like throwing a frisbee. It’s a popular choice because it’s both powerful and accurate.
Key Elements of a Perfect Backhand Throw
Before diving into the steps, let’s break down the critical components of a successful backhand throw:
1. Grip
A good grip controls your throw. The most common is the power grip, where:
- Your thumb presses on top of the disc.
- Your fingers curl underneath.
This grip helps you throw with more power and control. Make sure your grip is firm but not too tight—too loose reduces control, and too tight makes the throw less smooth.
2. Stance and Body Position
Your stance is the base of your throw.
- Stand sideways to your target.
- Extend your non-throwing arm forward for balance.
- Keep your weight on your back foot before shifting forward.
This movement helps build power and improve accuracy.
3. Reach Back and Rotation
Reaching back stores energy for your throw.
- Pull the disc back in a straight line.
- Rotate your hips and torso to build power.
The farther you reach back with good balance, the more power and speed your throw will have.
Step-by-Step Guide: How to Throw Disc Golf Backhand
1. Get the Grip Right
Your grip affects control and power.
- Use a power grip: thumb on top, fingers under.
- Hold it firmly but not too tight.
Practice until it feels natural.
2. Position Your Feet and Set Your Stance
- Stand shoulder-width apart.
- Keep weight on your back foot.
- Rotate your hips and shoulders so your body faces sideways.
This helps you generate power smoothly.
3. Reach Back
Reaching back builds power.
- Pull the disc back flat at waist height.
- Keep your arm extended, not too close to your body.
Tip: Avoid chicken-winging, where your arm stays too close to your body. It reduces power and accuracy.
4. Throwing Motion
- Shift your weight from back to front.
- Rotate your hips and shoulders toward the target.
- Pull the disc forward in a straight line.
- Snap your wrist at release for extra spin.
Timing is key—your body and arm should move together for a powerful throw.
5. Follow Through
After releasing the disc:
- Let your arm swing forward naturally.
- Your body should turn toward the target.
Tip: A smooth follow-through improves accuracy and power. Don’t stop your motion suddenly.
Final Thoughts
A great backhand throw comes from practice and good technique. Focus on grip, stance, reach back, and follow-through. With time, your throws will become more powerful and accurate.
Now get out there and start practicing!
Advanced Tips for Throwing a Disc Golf Backhand
1. How to Throw Farther Backhand Disc Golf
Want to increase your throwing distance? Focus on improving your technique with these tips:
- Use Your Hips and Core – Power comes from your lower body. Rotate your hips and core fully to transfer energy smoothly through your torso. This helps generate more speed and distance.
- Try Different Discs – Disc selection matters. Experiment with drivers, midranges, and putters to see which ones match your throwing style. Each disc has a unique flight path and speed.
- Perfect Your Form – Distance isn’t just about power. Pay attention to your grip, stance, and throwing angle. A well-balanced throw travels farther and stays on course.
Practicing these techniques will help you throw with more power and control.
2. The Importance of Timing
Timing is everything in disc golf. Rushing a throw leads to weak or inaccurate shots. Instead, focus on synchronizing your body movements:
- Coordinate Your Movements – Your legs, core, and arms should work together smoothly.
- Build Power Gradually – Start with a strong stance, rotate your hips, and pull through with your arm.
- Find Your Rhythm – A controlled, well-timed throw leads to better accuracy and distance.
With practice, good timing will improve both your power and control.
3. Disc Golf Backhand Tips for Beginners
If you’re just starting, focus on technique before power. Here’s what to work on:
- Grip and Stance – A firm grip and stable stance create a solid foundation.
- Smooth Release – Avoid snapping the disc too hard or flicking your wrist too much.
- Practice Accuracy First – Once your form is consistent, power and distance will naturally increase.
Good form makes a big difference, so take your time to get it right.
Common Mistakes to Avoid When Throwing a Backhand
1. Not Using Your Hips Enough
Many players rely too much on their arms. Power should come from your legs and core. Rotating your hips properly will add force to your throw, making the disc travel farther and straighter.
2. Releasing Too Early or Too Late
Timing your release is crucial. If you let go too soon, the disc may fade early. If you hold on too long, it might veer off course. Practice smooth, well-timed releases for better accuracy.
3. Using the Wrong Grip
A grip that’s too loose or too tight affects control. The right grip keeps the disc stable and releases it cleanly. Hold it firmly but comfortably to maintain control without straining your hand.
Key Tip: Your grip, stance, and body movement should work together for a smooth, controlled throw.
FAQs on Throwing a Disc Golf Backhand
1. What is a backhand throw in disc golf?
A backhand throw is when you pull the disc across your body and release it with a smooth motion. It’s one of the most powerful and accurate throwing techniques.
2. How do I grip the disc for a backhand throw?
Use a power grip: place your thumb on top and curl your fingers under the rim. A firm but relaxed grip improves control and distance.
3. What stance should I use for a backhand throw?
Stand sideways to your target with feet shoulder-width apart. Shift your weight from back to front while rotating your hips for more power.
4. How do I throw a backhand farther?
Use your legs, hips, and core to generate power. A full reach-back and smooth follow-through also increase speed and distance.
5. Why is my backhand throw not going straight?
If your disc curves too much, check your release angle, grip, and wrist position. Keeping the disc flat helps maintain a straight flight.
6. What’s the best disc for backhand throws?
Beginners should start with stable or understable midranges and fairway drivers. These discs are easier to control and help improve accuracy.
7. How can I improve my accuracy with a backhand throw?
Focus on a smooth release, proper grip, and body alignment. Practicing controlled, short throws will help develop accuracy.
8. What common mistakes should I avoid when throwing backhand?
Avoid using only your arm, gripping too tightly, and releasing too early or too late. Good timing and proper body movement are key.
9. How important is follow-through in a backhand throw?
A smooth follow-through ensures better accuracy and power. Let your arm continue naturally after release to keep the throw balanced.
10. What are the best drills to improve my backhand throw?
Try one-step and standstill throws to refine your form. Slow-motion practice helps build muscle memory and improve technique.
11. How do you throw correctly in disc golf?
Your grip, position, and alignment are important for a perfect shot. Consistent practice will build muscle memory, which leads to accurate shots. Focus on the release point to keep the disc in a straight line.
12. How do you stop throwing nose up in disc golf?
Nose up throws cause the disc to stall and reduce distance. To avoid this, ensure your wrist is tilted slightly downward when you release the disc. Practice with different discs to find the right angle.
Final Thoughts
Perfecting your backhand throw takes time and practice. Focus on grip, stance, and technique before worrying about distance. As you improve, you’ll naturally gain more power and accuracy.
Be patient, keep practicing, and refine your technique with feedback.
Want to improve faster? Check out our guides on choosing the best beginner friendly discs and disc golf sets to upgrade your game!
