The tennis backhand groundstroke is one of the most versatile shots in tennis — and one of the most misunderstood. Whether you hit with one hand, two hands or a slice, the foundation is the same: proper grip, a well-timed split step and a loaded setup that allows your hips and shoulders to drive through the ball. This guide breaks down the backhand groundstroke from grip selection to neutral stance setup — from the coaching staff at Tennis Nation at Reno Tennis Center.
The tennis backhand groundstroke can be executed three ways:
- One-handed backhand — greater reach, more versatile slice, larger topspin swing radius
- Two-handed backhand — more stability, easier to learn, better for players with less upper body strength
- Slice backhand — change of pace, low skidding ball, ideal when pushed wide or out of position
Knowing when to use each one is what separates consistent players from reactive ones.
Tennis Backhand Groundstroke: Stances
Two main backhand groundstroke stances:
- Neutral stance backhand — more traditional, superior weight transfer, ideal when ball is central and you have time to set up
- Open stance backhand — more modern, better recovery when pushed wide or on the run
Unlike the forehand, the majority of tennis teaching professionals agree that players benefit from having both stances in their arsenal — choosing based on court situation, footwork and strategy.
What Is the Best Tennis Backhand Groundstroke?
| Situation | Best Choice |
|---|---|
| Ball in center of court, time to set up | Neutral stance backhand |
| Pushed wide, need quick recovery | Open stance backhand |
| Ball too high, too low, or on the run | Slice backhand |
The Backhand Groundstroke Grip
Backhand grip options:
- Semi-western backhand grip — most popular among professionals for the one-handed backhand
- Continental grip (dominant hand) + Eastern forehand grip (non-dominant hand) — standard for the two-handed backhand
- Eastern backhand grip — great all-court option for the one-handed backhand
There is always wiggle room — each player adjusts slightly to what feels most natural. For a full breakdown of every grip position visit the Ultimate Tennis Grip Guide.
Pro Tip: Hold the racquet by the throat with your non-dominant hand, strings facing forward, arm extended. Then place your dominant hand on the grip with your arm extended as well — this naturally positions your hand in the correct backhand grip.
Backhand Groundstroke: Preparation Phase
Footwork
Footwork is the foundation of solid preparation. Key checkpoints:
- Split step timing — feet hit the ground at the exact moment you identify the direction of your opponent’s shot
- Pivot and load — once you recognize the ball is going to your backhand side, pivot and load your weight onto your outside foot
- Shoulder and hip rotation — happens simultaneously with your pivot, naturally bringing the racquet back
Pro Tip: Your hip and shoulder turn naturally takes the racquet back — not the arms. The arms control the racquet head angle and positioning while you move.
Strike Zone Set-Up
- Take adjustment steps to ensure proper distance between you and the ball before setting your feet
- Pay attention to both horizontal distance and ball height
- You want the ball to rise or drop to your comfort zone — generally around waist high — before you set your feet
The Grip Change
While moving to the ball, change to your desired backhand grip:
- Most players rest in the forehand grip at the baseline and adjust as needed
- One-handed backhand: support the racquet head with non-dominant hand on the throat while rotating to the backhand grip
- Two-handed backhand: keep non-dominant hand on the grip throughout
- Re-grip loosely after the grip change to avoid forearm fatigue
Pro Tip: The shoulder and hip turn happen simultaneously with your grip change.
Set Up for the Neutral Stance Backhand
With the proper grip and ball in your comfort zone:
- Load your weight onto your back foot (left foot if right-handed)
- Step into the ball with your right foot
- Feet align as if riding a skateboard or snowboard — allows hips and shoulders to open up efficiently toward your target
Pro Tip: Bend your back knee slightly as if beginning to sit down. This sets the stage for a quality weight transfer into the ball on the backhand side.
Next Step: The Two-Handed Backhand
These preparation tips apply whether you hit with one or two hands. Continue to the full guide on the two-handed backhand groundstroke for the complete breakdown of swing, contact point and follow through.
For more free guides visit our tennis technique library.
Frequently Asked Questions About the Tennis Backhand Groundstroke
Should I hit a one-handed or two-handed backhand?
Both are effective at every level — the choice comes down to physical strength, style of play and personal preference. The two-handed backhand provides more stability and power and is generally easier to learn. The one-handed backhand offers greater reach, more versatility on the slice, and a larger swing radius for topspin — but requires more strength and coordination. Most coaches recommend the two-handed backhand for younger players and beginners, with a potential transition to one hand as strength develops.
When should I use a neutral stance vs open stance backhand?
Use the neutral stance when the ball comes to the center of the court and you have enough time to set your feet — it allows for superior weight transfer and is the more powerful option. Use the open stance when pushed off the court, on the run, or when you need to recover quickly to the center. The open stance sacrifices some power but allows faster recovery. The best players use both depending on court position and the ball received.
Why does my backhand keep sailing long or going into the net?
Balls sailing long are usually caused by a grip that is too flat (Continental on the backhand), a contact point too far behind the body, or insufficient low-to-high swing path. Balls into the net are often caused by a grip that closes the racquet face too much, a contact point too far in front, or insufficient knee bend. In both cases, checking your grip against the bevel system and ensuring your contact point is waist high and out in front are the first corrections to make before adjusting anything else.
I want to fix my backhand and take my game to the next level.
These are self-study fundamentals. For personalized coaching with a certified instructor at Reno Tennis Center, book your lesson today.
Leave a Reply