When you first pick up a disc, the backhand is usually the throw you default to. It’s intuitive, versatile, and most people have thrown a backhand Frisbee. But while it may be common, throwing a clean, powerful backhand isn’t as simple as just yanking a disc toward the target. Like a smooth putting stroke or a perfect hyzer flip, a solid backhand takes practice, proper form, and a bit of nerding out over technique.
So whether you are brand new to disc golf or trying to fix your inconsistent release, this guide will learn how to throw a disc golf backhand throw.
Why the Backhand?
Backhand is the bread and butter of most players’ games. It offers the best potential for raw distance with minimal strain. Once you dial it in, it becomes a super consistent way to shape lines through the woods or crush open-field bombs. The motion builds on the body’s natural ability to coil and uncoil for power. It is sort of like throwing a baseball, but flatter and with a bit more finesse.
The Basics: Mechanics That Matter
Let’s break down the core elements of the backhand throw. Nailing these mechanics is the difference between “accidental hyzer into the woods” and “wow, that really flew.”
The Reach Back
A good backhand starts with a proper reach back. Think of it as loading up the slingshot. You want the disc to move on a straight line away from your target as you reach behind you. That line should run directly through your chest and out in front of your lead shoulder.
Big tip here: reach straight back, not around your body. Curling around your body often leads to rounding, which messes with timing and kills distance. Keep the disc close to your body on the pull-through, but in the reach back, extend it away from your chest and aim for a full extension that feels strong but comfortable.
The Look Back and Shoulder Turn
As you reach back, turn your head away from the target and allow your shoulders to rotate. It may seem odd that you turn away from the target, but it’s how you load your core. Your shoulders should be perpendicular to the target line by the time you hit max reach back. This coiling motion builds torque, and torque equals power.
Locking the Hips
Your hips are the engine of the throw. As you reach back, your back hip (usually your left hip if you’re right-handed) should close off to the target and store energy. You’ll “unlock” this during the throw, leading with your hips and letting the energy whip through your core, then out through your arm and the disc. The unwinding of the reach back should occur in the following order: hips open first, then shoulders, then arm. Think of it like cracking a whip. Getting the proper timing of these moving parts is the challenge of disc golf.
Plant Foot and Weight Transfer
Timing your plant foot is crucial. As your front foot hits the ground, your reach back should be maxed out. This moment is the coiled spring, and now you’re ready to unwind. Plant your front foot at about a 45-degree angle and allow your weight to shift forward smoothly. You don’t want to “jump” into the plant—keep it smooth and grounded, with your weight coming off the back leg and transferring through the hips.
The Pull and Release
Once you’ve loaded up and planted, it’s time to pull through. The disc should travel on a straight line from your reach back to your release point. Don’t swing it in a big arc. Imagine a straight line across your chest, almost like pulling a lawn mower cord.
Keep your elbow leading the way, and the disc tight to your body during the pull. Your wrist should stay firm until the very last moment, when the disc rips from your hand due to the momentum and spin you’ve generated. You can feel the energy transferring to the disc when it leaves your hand.
Pro Tips for a Better Backhand
Find Your Grip
There’s no one-size-fits-all grip, but a few basics apply. Most players go with a power grip for full throws. To do that, tuck all four fingers under the rim and rest your thumb comfortably on top. Grip the disc like a fairly firm handshake. It should be strong enough to hold on through the pull, but not so tight that your hand cramps. A firm grip helps you keep the nose angle down and the release clean.
Pro tip: If your discs keep coming out wobbly or nose-up, tweak your grip angle. Make sure the flight plate leans slightly forward in your hand, and try resting more of the disc in the “meaty” part of your palm near the base of your pointer finger.
Stay Balanced
We all want more distance, but trying to muscle a disc with all upper body rarely works. Balance is what gives you control and power. A great mental cue: keep your weight over the balls of your feet during your run-up and plant. If you’re too upright or leaning back, you’ll lose power and accuracy. Shift your weight smoothly from your back leg to your front, and let your lower body do the heavy lifting. During the throw, rotate on your heel, not your toes. This helps open your hips and gets you that smooth spin.
Timing Over Power
It’s easy to think “I need to throw harder” when your drives are falling short. But most of the time, the answer isn’t “more muscle”, it’s better timing. Your reach back should peak as your front foot plants. Your hips should open before your shoulders. Your arm should lag behind, then whip through at the very end. When that sequencing clicks, you’ll be amazed how effortless distance can feel.
Practice Makes Progress
The backhand isn’t just about knowing what to do—it’s about repeating it until your body knows what to do. One of the best ways to get reps is field work. Find a big open space and throw every disc in your bag. Focus on form, not power. Film yourself if you can—what feels right doesn’t always look right, and video can help you spot things like rounding or mistimed footwork. Drills like one-step throws, standstills, or towel snaps can help you isolate mechanics without overwhelming yourself.
Final Thoughts
The backhand is the foundation of a solid disc golf game. Whether you’re looking to bomb your drives, thread tight fairways, or shape perfect turnover lines, mastering this throw is going to make everything else easier. It takes time, repetition, and a little bit of patience—but with the right technique and some focused practice, you’ll start seeing results. And once your backhand clicks, you’ll wonder how you ever played without it.
Now grab your bag, head to a field, and start slinging. You’ve got this!
