How to throw a backhand in frisbee golf - a simple and effective guide

Frisbee golf is a fun and challenging sport that is constantly increasing in popularity. Although throwing a frisbee may seem simple, there is a lot of technique and strategy involved in becoming a good frisbee golfer. One of the most important throws you must master is the backhand throw. In this article we will go over the steps on how to improve your backhand in frisbee golf.

What is a backhand throw?

The backhand throw is one of the most common throwing techniques in frisbee golf. It involves holding the Frisbee with one hand and throwing it in front of the chest with a powerful swing of the arm. This throw is effective for long throws and gives good control over the Frisbee.

We can divide the execution of a backhand throw into 3 parts. The first is the footwork, the second is the grip and the third and most important part is the upper body.

1. Footwork : Correct footwork both gives you extra length and helps you achieve more consistent throws. The most common and correct "run-up" technique is the so-called X-step. For details about the X step, see the video below. Standing throws make it easier to focus on the upper body, but to practice timing between legs and upper body, we recommend starting at least with a one-step, which is explained in the video below.

2. Grip: When throwing a backhand, you can grip the disc in many different ways, and there is no concrete answer as to what is right and wrong. The most important thing for beginners is to find a grip that is comfortable and provides a firm and solid grip around the disc. For example on grip, see part 1 of the video below.

3. Upper body: This is where most of the power is generated in a backhand throw. We divide the upper body movement into 3:

1. Reachback : Here you pull the disc backwards in one straight line over the chest in the opposite direction from where you want the disc to fly. Do not move the disc up or down. For consistent throws, it is important to have the same reachback every time. The most common mistake is to pull the disc behind the body instead of in a straight line out from the body. This is called "rounding". For a visual example, see part 3 of the video below.
2. Pull-through : Here you pull the disc over your chest while simultaneously rotating your hip to the right. The disc should be pulled close to the chest so that the elbow forms 90 degrees when the disc passes the chest. Here it is important to pull the disc in a straight line without moving it up or down. Imagine starting an outboard motor or lawnmower. Pull the string in one straight line . For a visual example, see part 4 of the video below.
3. Follow-through: Do not stop the movement momentarily after the disc has left the hand. Let the body rotate around, and let the heel rotate 90 degrees to avoid injuries or strain on the knees.

For beginners, we recommend understable discs for backhand throws. Active Genius is very understable and gives good length for beginners. Read more about 13 discs we recommend for beginners in frisbee golf .

We have a corresponding guide for forehand throws . If you want to learn more about other throwing techniques, basic theory and recommended discs for beginners, check out our complete guide to Frisbee golf for beginners .