Padel Backhand: How to Improve Your Weaker Side

By Gary, founder of RacketRise. Playing padel in the UK and tracking the sport's explosive growth.

Last Updated: April 2026

Quick Summary

• The backhand should use a continental grip — the same grip as every other shot in padel, not a separate backhand grip
• One-handed is standard — unlike tennis, most padel players use a one-handed backhand because it reaches further to the glass
• The swing is short — no long tennis-style backswing; the power comes from body rotation and a compact stroke
• Find courts near you — use the RacketRise Court Finder to find padel and pickleball courts across the UK

The backhand is the shot every padel player wishes they had sooner. It's the side opponents target, the side beginners avoid, and the side that most obviously separates the self-taught from the coached. The good news: padel backhands are simpler than tennis backhands. There's no extended follow-through, no demand for heavy topspin, and no full-body rotation. Master four fundamentals and you'll have a reliable backhand within weeks rather than months.

Quick Answer: A good padel backhand uses a continental grip (the same grip as every other shot), a short backswing no further than your shoulder, a contact point out in front of your body, and a compact rotation of the torso rather than a big arm swing. Most players use the one-handed version for reach, though two-handed is a valid choice for players with limited wrist strength. For the backhand volley, the swing is even shorter — almost a block. For defensive backhands off the back glass, turn sideways earlier and let the ball rebound to waist height before contact.

Table of Contents

• Why the Backhand Is Usually Weaker
• Grip: Continental for Every Shot
• One-Handed vs Two-Handed
• Groundstroke Technique
• Backhand Volley
• Backhand Off the Back Glass
• The Backhand Lob
• Common Backhand Mistakes
• Drills to Improve Your Backhand
• Sources & Further Reading
• Related Articles
• Frequently Asked Questions

Why the Backhand Is Usually Weaker

Three reasons the backhand lags the forehand for most players:

1. Less natural body mechanics. Swinging across your body (backhand) is less instinctive than swinging around your body (forehand). Your dominant arm has more range of motion on the forehand side.
2. Fewer practice reps. Beginners unconsciously position themselves to hit forehands whenever possible, so they get more reps on the forehand side and less on the backhand. The gap widens with every hour of casual play.
3. Incorrect technique transfer from tennis. Players coming from tennis often try to reproduce their tennis backhand — big backswing, heavy topspin, full follow-through. Padel's compact court and enclosed walls punish those mechanics.

Opponents know all of this and will aim at your backhand relentlessly. Fixing the backhand is usually the single biggest match-win upgrade a club player can make.

Grip: Continental for Every Shot

Padel is played with a continental grip — the handshake grip, with the V between thumb and forefinger running along the top bevel of the handle. This grip is used for the forehand, backhand, volleys, serves, smashes, and defensive shots. There is no separate "backhand grip" in padel like the eastern or semi-western backhand grips used in tennis.

The reason: padel's short rallies and frequent shot transitions mean there is no time to switch grips between shots. A continental grip is a compromise — not optimal for any single stroke but workable for all of them. Players who try to use a tennis-style eastern backhand grip run out of time on quick exchanges and cannot volley properly.

Check your grip before every session. If you've picked up a tennis-style backhand grip by accident, your volleys will suffer immediately.

One-Handed vs Two-Handed

Most padel players use a one-handed backhand. Reasons:

• Reach. Padel courts have glass walls that require reaching shots — one hand reaches further
• Wall defence. Back-glass rebounds often arrive at awkward angles; one hand gives more manoeuvrability
• Slice versatility. One-handed slice is the default defensive shot in padel; two-handed slice is harder to execute
• Continental grip compatibility. The two-handed backhand typically requires a different non-dominant grip, adding complexity

Two-handed backhand is a valid choice for:

• Players with limited wrist or forearm strength
• Players coming from tennis with a strong existing two-handed backhand
• Junior and youth players who need the stability

If you're uncertain, start one-handed. It's the padel norm and all coaching resources assume it. Switch to two-handed only if you find one-handed consistently unstable.

Groundstroke Technique

The basic backhand groundstroke, step by step:

1. Turn sideways early. As soon as you see the ball coming to your backhand side, turn your non-dominant shoulder toward the ball. Body rotation is the foundation of the stroke.

2. Short backswing. Paddle back to roughly shoulder height. No further. The Tennis-style "windmill" backswing is a major error — padel courts are too short and shots arrive too fast for a long backswing.

3. Stable contact point. Hit the ball in front of your body, roughly level with or slightly ahead of your front hip. Contact too far behind means you're swinging late; contact too far forward means you've lost body rotation.

4. Knees bent, body low. Bend at the knees, not at the waist. Your head should stay roughly level through the stroke. Dipping forward with your head makes you swing down into the net.

5. Compact follow-through. Finish with the paddle across your body at roughly chest height on the forehand side. The follow-through guides direction but doesn't need to be long or elaborate.

6. Recover immediately. The shot is over — get back to the ready position. Do not admire where the ball went.

The entire stroke is smaller than a tennis backhand. Power comes from body rotation (hips first, then shoulders, then arm) rather than from a big arm swing.

Backhand Volley

The backhand volley is the shot most often used at the net against opponents' drives and passes. It must be compact and immediate.

• No backswing. The paddle starts in front of you and stays in front. Block rather than swing.
• Continental grip with firm wrist. The wrist locks on contact — no twisting, no breaking.
• Short punch forward. Small forward motion, not a swing. The paddle face directs the ball; power comes from opponent's pace plus your slight punch.
• Aim for the feet. A backhand volley placed at the opponent's feet or into the body wins more points than one aimed at an open court.

Hours of forehand volley practice don't transfer to the backhand side — you need specific reps. Most players have a 2:1 or 3:1 forehand-to-backhand volley ratio in casual play. That's exactly why the backhand volley stays weak.

Backhand Off the Back Glass

Playing a backhand off the back wall is one of the most common defensive patterns in padel — and one that new players find hardest.

The setup:

1. See the ball going past you on the backhand side
2. Turn sideways with your back to the net, non-dominant shoulder pointing at the back glass
3. Move 1-2 metres off the glass so you have space for the rebound
4. Let the ball bounce, then rebound off the glass
5. As it emerges, contact it at waist height with a short backswing and controlled follow-through

The easy mode: defensive lob. Rather than trying to hit a controlled passing shot off the glass, most backhand-side defensive plays should be a lob — high, deep, buying time. Lob, reset, get back into position, start the rally again. See our padel lob shot guide for the full breakdown.

What breaks this: panicking and trying to hit the ball before the glass rebound, or standing too close to the glass and running out of space. Both are common, both lose points.

The Backhand Lob

The backhand lob is the single highest-value defensive shot in padel on the backhand side. When you're out of position, pushed wide, or under pressure from a smash — lob. A high, deep lob resets the rally by pushing opponents back from the net and buying you time to recover.

Technique:

• Continental grip, short backswing, racket face open (angled upward)
• Contact below the ball with an upward lift
• Aim 3-4 metres high, landing within a metre of the opponents' baseline
• Follow through upward, not forward

Key mistake: lobbing too low and short. A lob that lands mid-court gets smashed. A high, deep lob that lands near the baseline is safe and effective, even against good opponents.

Common Backhand Mistakes

Using a tennis grip. Eastern or semi-western backhand grips don't work in padel — they prevent proper volleys and force a grip change on every ball. Use continental exclusively.

Big tennis-style backswing. Drawing the paddle back behind your head or hip means you're too late for padel's fast exchanges. Shoulder height maximum.

Hitting off the back foot. Leaning back and swinging upward sends the ball long or into the net. Weight should transfer forward through contact.

Not turning your shoulders. Trying to hit the backhand with just your arm and no body rotation produces weak, inconsistent shots. Turn early.

Trying to volley every ball at the back glass. Instinctive reaction for tennis players, but padel rewards letting the ball rebound off the glass and playing from a controlled position.

Avoiding the backhand. Running around the backhand to hit forehands works in tennis where you have room. In padel's narrow court, it leaves the whole other side open and opponents will just aim there again.

Drills to Improve Your Backhand

Partner-fed backhand-only drill. Partner stands at the net and feeds 20 balls to your backhand only. You hit 20 backhand groundstrokes in a row. Once comfortable, increase the variety of depths. 10 minutes per session.

Backhand wall drill. Stand 3-4 metres from a practice wall or back glass. Hit soft backhand groundstrokes into the wall, let them bounce, hit again. Target: 20+ in a row. Builds rhythm and contact consistency.

Forehand-backhand alternation. Partner feeds alternating forehands and backhands. You must hit the right shot each time. This exposes grip-change issues and backhand technique gaps in isolation.

Backhand volley rapid fire. Partner stands at the service line feeding fast balls at your backhand side at the net. You block 20 volleys in a row. This specifically builds the backhand volley reps that most players never accumulate in match play.

Back glass backhand defensive drill. Partner at the net hits balls past you on purpose. You turn sideways, let them rebound off the back glass, and play defensive backhand lobs. 10-15 reps per session. Builds the most common rally-saving pattern in padel.

Sources & Further Reading

• LTA Padel — Technique guides — UK governing body coaching resources including backhand drills
• World Padel Tour — Professional match footage showing elite backhand technique and shot selection
• International Padel Federation (FIP) — Global coaching articles

Related Articles

• Padel Grip: How to Hold a Padel Racket
• Padel Volley Techniques: Net Play Masterclass
• Padel Lob: Defensive & Offensive Techniques
• Padel Wall Play: Using Glass Walls Like a Pro
• Padel Footwork: Split Step, Recovery & Movement
• Common Padel Mistakes Beginners Make

Frequently Asked Questions

What grip should I use for a padel backhand?

Continental grip — the same grip you use for every other shot in padel. The V between your thumb and forefinger should run along the top bevel of the handle. Tennis-style eastern or semi-western backhand grips don't work in padel because they slow down grip changes and prevent proper volleys.

Is the padel backhand one-handed or two-handed?

One-handed is standard. Reasons include better reach for wall defence, better slice versatility, and compatibility with the continental grip. Two-handed is a valid option for players with limited wrist strength or strong existing tennis backhands, but most coaches recommend starting one-handed.

Why is my backhand weaker than my forehand?

Because you practise it less. In casual play, beginners unconsciously move to hit forehands whenever possible, so the forehand gets more reps and the backhand stagnates. Opponents target the backhand precisely because they know it's weaker. The fix is deliberate backhand-only drilling — it's the fastest single improvement a club player can make.

How do I stop the ball going long on my backhand?

You're probably using too long a backswing, hitting off the back foot, or both. Shorten the backswing to shoulder height maximum. Make sure your weight transfers forward through contact. Check your grip is continental — a tennis-style backhand grip often produces long, looping backhands that overshoot in padel.

How do I handle a ball to my backhand off the back glass?

Turn sideways as soon as you see the ball passing you, step 1-2 metres off the glass, let the ball rebound, and hit a controlled backhand — ideally a defensive lob that buys you time and pushes the opponents back. Don't try to volley the ball before it reaches the glass, and don't stand too close to the glass.

Should I run around my backhand to hit a forehand?

Rarely. In tennis you have room to do this; in padel the court is narrow and running around leaves the whole other side of the court open for the opponent to exploit. A weak backhand is better than a forehand from completely the wrong court position. Work on the backhand rather than avoiding it.

Is the backhand volley harder than the forehand volley?

Usually yes, because most players accumulate far fewer backhand volley reps in match play. The fix is deliberate rapid-fire backhand volley drills at the service line — 20 blocks in a row, partner-fed. A few sessions of this drills the gap closes quickly.

How many padel courts are there in the UK?

As of early 2026, the UK has over 500 dedicated padel courts across 280+ venues, with new facilities opening every month. Use the RacketRise Court Finder to find padel and pickleball courts near you.

Disclaimer: This article is for informational purposes only. Technique recommendations are based on coaching research and personal practice — individual playing styles and physical abilities may vary. Always warm up thoroughly to avoid wrist, elbow, and shoulder injuries when practising new technique.