Get More Distance the Right Way
The backhand is the cornerstone of most players’ disc golf game. It’s the throw you start with, the one you fall back on, and—when done right—it can help you launch a disc 250, 300, even 400+ feet with smooth, repeatable motion. But to unlock that kind of distance, your technique needs to be dialed in.
In this guide, we’ll break down the backhand throw step-by-step: how to grip it, how to rotate your body, how to stay balanced, and how to get more distance with your backhand throw. Whether your goal is hitting 250 feet consistently or smashing 500-foot bombs, it all starts here.
Throwing a Backhand the Right Way
The Proper Reach Back
Distance starts with a good reach back. Extend your throwing arm straight behind you—not around your body—so the disc travels on a line that runs across your chest. Keep it compact, not overextended, and make sure you’re reaching away from your chest—not across it.
Pro Tip: The farther you reach back (comfortably), the more stored energy you create for the pull-through. Just don’t sacrifice timing or alignment for reach.
The Look Back
As you reach back, allow your head to turn away from the target. It may feel unnatural, or uncomfortable looking away from the target, but this naturally rotates your shoulders and helps you “coil” your core for more torque. Skipping this step often leads to rounding—and that kills both distance and accuracy.
Locking and Loading the Hips
Your hips are your engine. During reach back, your back hip should close off from the target. When it’s time to throw, you’ll open the hips first, followed by the shoulders, then the arm. Think of a whip—hips crack first, the disc cracks last.
The Plant Foot and Weight Shift
When your front foot (plant foot) hits the ground, your reach back should be at its max. All your weight is briefly loaded on the back foot before transferring forward. Rotate your plant foot heel outward to open your hips. A clean, smooth transition = more control and distance.
The Straight Pull
From reach back to release, pull the disc straight through across your chest. No looping. No roundhouse. Your elbow should lead the motion, keeping the disc tight to your torso, then snapping forward at the very end.
Tip: Draw an imaginary line from your target through your body. Keep the disc on that line the entire time for better accuracy and consistent power.
Tips to Throw a Better Backhand
Master Your Grip
Use a firm power grip: all four fingers under the rim, thumb pressing down on top. It should feel like a strong handshake. The meaty part of your palm (near your pointer finger base) should rest against the flight plate—this helps achieve a flat-to-nose-down release for maximum glide.
If you’re throwing nose-up or wobbling: Try adjusting the disc angle in your grip. The flight plate should tilt slightly down to keep the disc flying flat or on a gentle hyzer.
Balance = Control + Distance
Don’t try to muscle your throw. Instead, focus on balance. Keep your weight slightly forward—over the balls of your feet—and shift smoothly during your run-up. Once you plant your foot, rotate on your heel and finish your follow-through fully.
Timing Over Power
The key to unlocking more distance in your backhand throw isn’t throwing harder—it’s throwing smoother. Your reach back should peak as your plant foot hits. The hips should open before the shoulders, and the arm should trail behind for a late, snappy release. Your peak acceleration should be as you release the disc.
Timing + clean mechanics = effortless power.
Set Realistic Distance Goals
- 250 ft: Clean release, good grip, and balanced follow-through.
- 300 ft: Consistent reach back, smooth weight transfer, and better snap.
- 350 ft: Faster hip rotation, stronger core, disc angle control.
- 400+ ft: Optimized form, proper disc selection, and athletic explosiveness.
- 500+ ft: Perfect timing, elite mobility, and strength training (plus the right conditions).
Build Your Backhand with Practice
The disc golf backhand is a movement unlike any other in sports. It takes reps. Head to a field and throw all your discs from one end to the other, focusing on form over power. Don’t just grind—film yourself. What you feel and what you’re actually doing aren’t always the same.
Want more help improving your form?
- How to Throw a Disc Golf Driver
- How to Throw a Hyzer Flip
- How to Throw a Disc Golf Straight
- How to Practice Disc Golf at Home
Watch It In Action
Conclusion
The backhand isn’t just the most common throw in disc golf—it’s the most important. Mastering it means more distance, more control, and more confidence in every round you play. Whether you’re throwing a hyzer flip through the woods or airing out a driver in a wide-open field, your backhand is your secret weapon to dominating in disc golf.
Now you’ve got the tools. Go out, hit the field, and put in the reps. That 400-footer? If you put in the work, it’s not a just dream.
