What is the best way to throw backhand disc golf? The best way to throw backhand disc golf technique involves a smooth, coordinated motion starting with a proper backhand grip disc golf, followed by a powerful X-step, a firm plant, and a fluid snap through the release point, keeping the elbow leading and the wrist snapping last.
Mastering the backhand throw is the first big step in disc golf. Most new players start here. It lets you throw far and straight. This guide will help you build strong disc golf throwing mechanics for your backhand drive disc golf. We will break down every part of throwing a backhand disc so you can improve disc golf backhand performance fast.
The Foundation: Grip and Stance for Backhand Power
A great throw starts before you even move your arm. The grip and your stance set the stage for everything that follows. Poor setup means lost power and control later on.
Establishing the Right Backhand Grip Disc Golf
The grip is how you hold the disc. It controls spin and release angle. For the backhand, the most common and effective grip is the Power Grip.
Components of the Power Grip
- Fingers Underneath: Curl your four fingers (index, middle, ring, pinky) underneath the rim of the disc. Dig them in securely. The index finger placement can vary slightly, but ensure it provides solid support.
- Pad Contact: The lower pads of your fingers should press firmly against the inside rim. This pressure transfers energy to the disc.
- Thumb Placement: Place your thumb flat and firm on top of the disc, slightly off-center toward the inside edge. The thumb acts as the brake and the control point.
- Pressure Balance: You need pressure from both the fingers underneath and the thumb on top. This creates a stable hold that resists warping during the pull. Too much pressure can tense your arm; too little causes the disc to slip out early. Find the sweet spot where the disc feels secure but your arm stays relaxed.
Setting Your Stance
Your stance prepares your body for the rotation that generates power. Most pros use a staggered stance for the backhand drive disc golf.
The Staggered Stance
- Foot Placement: Your feet should be wider than shoulder-width apart. Your front foot (left for a right-handed thrower) should point toward your target, maybe slightly angled inward. Your rear foot (right for a right-hander) should point mostly perpendicular to the target line, or angled slightly toward the line.
- Weight Distribution: Start with about 60% of your weight on your back foot and 40% on your front foot. This pre-loads your body for the weight shift.
- Body Alignment: Keep your shoulders mostly closed, or pointed away from the target initially. This allows for maximum coil during the reach-back.
The Motion: Mastering Disc Golf Backhand Form
Learning backhand disc golf means perfecting the sequence of movements. It is not just an arm throw; it is a full-body movement.
The Reach-Back and Coiling Phase
This phase loads the kinetic chain. Think of it like drawing a bow.
- The Walk-up (Optional): Many throwers use a 3-step or 5-step walk-up to generate momentum. Keep these steps smooth and controlled.
- The Reach-Back: As you start the turn, your hips and shoulders begin to rotate. Extend your throwing arm straight back toward the rear of the stance. Keep the disc parallel to the ground, or slightly angled down if needed for high-speed discs.
- The Coil: Your shoulders should rotate significantly away from the target while your hips start to lead the rotation. This separation between your hips and shoulders creates torque, which is vital for achieving maximum distance backhand. Do not over-rotate so much that you lose balance.
The Weight Transfer and Hip Drive
This is where raw power originates.
- Initiation: The movement starts from the ground up. Drive your back hip forward toward the target. This is the engine of the throw.
- Weight Shift: Smoothly shift your weight from your back foot to your front foot. Your front heel should strike the ground right before your arm fires.
- Front Foot Plant: Plant your front foot firmly. This foot acts as a brace or a pivot point. It stops the lower body momentum, forcing the upper body energy forward.
The Pull-Through: Keeping It Straight
The path the disc travels from the hip to the release point is crucial. We call this the “power pocket.”
The “Line” of the Pull
For the best results in backhand disc golf technique, the disc must travel on a straight line toward the intended target line.
- Elbow Leading: Keep your elbow bent at roughly 90 degrees initially. The elbow should lead the hands through the power pocket, not the wrist or hand. Imagine pulling the disc along a straight track just below your chest.
- Tucking In: As your arm moves forward, the disc should “tuck in” close to your chest/ribs. This keeps the throwing motion compact and efficient. If the disc drifts out wide (a “teardrop” motion), you lose a massive amount of power and control.
- Hip Rotation Finish: Your hips should fully open up to the target just as the disc reaches the front of your body.
The Release and Snap
This is the moment of truth—the conversion of body speed into disc spin.
- Elbow Extension: Only after the disc passes your chest does your elbow begin to straighten fully.
- The Wrist Snap: The last action is a rapid flick or snap of the wrist. This final acceleration imparts the spin (RPMs) onto the disc. High spin equals more glide and distance potential.
- Release Angle: For a straight throw, release the disc flat (0 degrees relative to the ground). Nose angle—how the leading edge points—is equally important. Keep the nose slightly down for distance drives, but for approach shots, keep it level.
Comparing Throws: Throwing Forehand vs Backhand
Many players wonder when to use which throw. Throwing forehand vs backhand depends on the hole shape and wind conditions.
| Feature | Backhand Throw | Forehand Throw |
|---|---|---|
| Power Source | Full body coil and rotation (usually higher potential distance) | Arm speed and elbow snap (often better for shorter, controlled shots initially) |
| Control | Excellent for straight shots and predictable fades. | Good for sharp right turns (for RHBH throwers) or scrambling shots. |
| Wind Performance | Can be difficult in strong headwinds (needs flatter release). | Generally cuts through headwinds better due to the opposite spin direction. |
| Learning Curve | Generally easier to improve disc golf backhand consistency early on. | Often requires more advanced wrist strength development. |
The backhand is your bread and butter. Use it for 80% of your drives. The forehand is your specialized tool for doglegs or tight gaps where the backhand trajectory won’t work.
Fine-Tuning Your Throw for Maximum Performance
Once you grasp the basic disc golf backhand form, it is time to focus on details that lead to achieving maximum distance backhand and better accuracy.
The Importance of Smoothness Over Speed
New players often try to muscle the disc by moving their arm as fast as possible. This is counterproductive.
- Smooth Acceleration: Think of accelerating smoothly. The speed should build gradually through the pull-through, peaking exactly at the moment of release. Jerky movements disrupt the alignment.
- Tempo: Focus on maintaining a consistent tempo throughout the movement. The reach-back, the plant, and the pull should flow into each other without hesitation.
Nose Angle Control: The Secret Weapon
The angle of the leading edge (the “nose”) relative to the flight path dictates whether the disc stalls, dives, or flies straight.
Nose Angle Checklist
- Too High (Upward Angle): The disc will climb steeply, slow down quickly, and then abruptly stall or “turn over” sideways (often called “ballooning”).
- Too Low (Downward Angle): The disc will dive into the ground too early, sacrificing distance.
- Perfect: For maximum distance, the nose should be nearly level with the ground, or very slightly down (1-3 degrees). This allows the wing to generate lift without stalling.
Practice slow throws focusing only on keeping the disc perfectly flat upon release. This isolates the release mechanic.
Follow-Through: Completing the Motion
The follow-through ensures you have committed all your energy to the throw and prevents premature deceleration.
- Crossing the Body: After release, your arm should continue moving across your body, finishing over your opposite shoulder (for a right-hander, the disc finishes near the left hip/shoulder area).
- Balance: You should finish facing the target, balanced on your front foot, ready to watch the flight without stumbling forward or backward. A good follow-through usually means you stayed balanced throughout the throw.
Drills to Improve Disc Golf Backhand
Consistent practice using focused drills accelerates improvement. Here are key exercises for your backhand drive disc golf.
Drill 1: The Towel Drill (Grasping the Snap)
This drill teaches you how the snap works without needing a disc.
- Setup: Hold a small hand towel (like a dish towel) instead of a disc.
- Execution: Perform your full throwing motion. The goal is to snap the towel so that the end of the towel snaps sharply forward, mimicking the wrist action on the disc. If you throw too early or too late, the towel will just flop.
- Benefit: Excellent for isolating and feeling the wrist snap, a crucial part of the disc golf backhand form.
Drill 2: The One-Step Drill (Focusing on Weight Transfer)
This drill removes the complexity of the walk-up and focuses purely on the lower body coil and transfer.
- Setup: Start with your feet in the staggered stance position, ready to throw.
- Execution: Instead of a full run-up, simply execute the weight shift: Drive the back hip, plant the front foot, and pull through, stopping immediately after release.
- Benefit: Helps you feel the proper sequence: Hips lead, weight transfers, then the arm fires. Essential for those trying to improve disc golf backhand power from a standstill.
Drill 3: The Fan Grip Practice (Controlling Spin)
While the power grip is for distance, using a slightly modified, looser grip helps with control and feel.
- Setup: Use a slightly looser grip, maybe extending your index finger slightly off the rim (a “fan grip” variation).
- Execution: Throw lighter, straighter approach shots (50-60% power). Focus on getting the disc to glide smoothly without wobbling.
- Benefit: Improves arm speed control and helps solidify the concept of a clean release, which translates to better spin even with the power grip.
Troubleshooting Common Backhand Mistakes
Even experienced players fall into bad habits. Recognizing these errors is the first step to fixing them.
Mistake 1: The “Haymaker” or Arm-Only Throw
- Symptom: The throw feels hard but lacks distance. The arm moves away from the body too early.
- Cause: Relying only on the arm muscles instead of the core and hips.
- Fix: Concentrate 100% on the hip drive. Practice the one-step drill, focusing on your hips leading the movement by a full second before the arm starts moving forward. This fixes poor disc golf throwing mechanics.
Mistake 2: The “Rounding” Issue
- Symptom: The disc travels in a wide arc (a C-shape path) away from the body before coming in toward the target. This is often called “rounding.”
- Cause: The pull-through is too wide, pulling the disc away from the chest instead of straight back toward the target line.
- Fix: During the pull, imagine pulling the disc along a tight string stretched from your chest pocket directly to the target. Keep the elbow tucked close to the body until the pull is nearly complete. This keeps the backhand disc golf technique compact.
Mistake 3: The “High Release”
- Symptom: The disc sails up high, stalls, and fades quickly or flips over.
- Cause: Releasing the disc with the nose pointed skyward, usually due to lifting the arm too early or relying too much on the follow-through to lift the disc.
- Fix: Focus on keeping the elbow below the hand during the majority of the pull-through. Your wrist snap should bring the disc up through the release point, not your entire arm lifting the disc high. This is key for achieving maximum distance backhand on flat ground.
Equipment Considerations for Backhand Throwers
The disc you choose affects how your backhand grip disc golf technique needs to adapt.
Disc Selection Based on Speed and Stability
High-speed discs (faster speeds) require more power and a cleaner release. Beginners should start slower.
| Disc Type | Speed Range | Primary Use for Backhand | Stability Factor |
|---|---|---|---|
| Putter | 1-3 | Short approach, controlled lines | Overstable to Understable |
| Midrange | 4-6 | Control shots, moderate distance | Neutral to Slightly Overstable |
| Fairway Driver | 7-9 | Consistent distance, controlled fairway shots | Stable (best for learning backhand disc golf) |
| Distance Driver | 10-14+ | Maximum distance drives | Can be Overstable or Understable |
If you are learning backhand disc golf, start with stable or slightly understable (easier to turn over) fairway drivers (Speed 7-9). They teach you smooth power transfer without requiring high arm speed to keep them flying straight.
Final Thoughts on Your Backhand Journey
Developing a great backhand takes time and mindful repetition. Do not get discouraged if you see inconsistent results at first. Every great thrower struggled with throwing a backhand disc early on.
Focus on the feel of the movement, not just the result of the throw. Commit to slow, focused practice sessions where you concentrate only on one element—be it the grip, the weight transfer, or the wrist snap. By mastering these sequential steps of disc golf backhand form, you will unlock true distance and control on the course.
Frequently Asked Questions (FAQ)
Q: How hard should I grip the disc when throwing backhand?
A: Grip firmly enough that the disc cannot move or wobble in your hand during the pull-through, but not so hard that your forearm tenses up. A relaxed arm allows for faster whipping action at the release.
Q: My backhand always turns right (for a right-hand backhand thrower). What is wrong?
A: This is called “turning over” or “anhyzer release.” It usually means you are releasing the disc with too much right-side angle (the nose is tilted down to the right), or you are releasing too early before your body has squared up to the target. Focus on keeping the disc flat or slightly tilted left upon release.
Q: Can I throw a backhand drive disc golf effectively without a run-up?
A: Yes, for shorter holes or when space is limited, a standstill throw is very effective. In a standstill, you must rely entirely on your coil, weight shift (from the back foot to the front foot pivot), and a strong snap to generate power.
Q: What is the ideal elbow position during the pull-through?
A: For most power throws, the elbow should lead the pull and stay relatively close to the body, bent around 90 degrees, until the disc crosses the chest plane. Avoid letting the elbow flare out early, as this causes rounding and massive power loss.