How to Hit a Pickleball Backhand: One Hand vs. Two, and How to Fix Tennis Habits
Your backhand was solid in tennis, but in pickleball it gets jammed, pops up, or hits the net. Before you know it, you're running around even the balls that come to your backhand side to hit a forehand. The backhand is one of the shots tennis players struggle with most when they switch.
I'm Coach Yoshi. I played tennis for 15 years and discovered pickleball in 2026. Here's the short answer first: you don't have to choose between one hand and two. Use whichever fits the time you have to prepare. What to fix is less about the swing and more about two habits: a big takeback and running around the backhand. In this article, I break down how to hit a pickleball backhand shot by shot, and at the end I explain how to choose handle length if you hit with two hands.
3 Reasons the Pickleball Backhand Is Hard
Even if you have a good tennis backhand, pickleball feels different. There are three main reasons.
Your opponents are close, so you have less time to prepare
In exchanges at the net, both teams stand just behind the kitchen line. The kitchen (non-volley zone) is the area within 7 feet (about 2.13 m) of the net where you can't hit the ball out of the air. When you face each other from the kitchen lines, your opponents are only about 14 feet (about 4.27 m) away. There's no time for a big tennis-style backswing.
The ball stays low and doesn't bounce like a tennis ball
A pickleball is a plastic ball with holes, and it doesn't bounce as high as a tennis ball. With a lower contact point, you need to get low by bending your knees rather than bending at the waist. I cover other differences from tennis in The Complete Pickleball Guide for Tennis Players.
Opponents will target your backhand
USA Pickleball explains that because the backhand is hit from the non-dominant side, it's weaker in both power and consistency than the forehand for most players. Noting that amateurs tend to make more errors on the backhand side, it recommends checking your opponents' handedness as soon as the game starts and directing balls to their backhand. In other words, your backhand will be targeted too.
💡 Coach Yoshi's Tip In tennis, too, the backhand gets jammed when your preparation is late. In pickleball, your opponents are closer, so that delay costs you the point right away. Before you change your swing, prepare earlier. I think that's the quickest way to improve.
One-Handed or Two-Handed Backhand: Decide by How Much Time You Have
You don't have to commit to one hand or two. You can switch depending on the situation. The shots in this article are five: the volley, hit out of the air (a short, compact push is called a punch volley); the dink, dropped softly into the kitchen; the drive, hit low and fast; the return, which returns your opponent's serve; and the drop, hit from the back of the court into your opponents' kitchen. I explain how to hit each one in the shot-by-shot section later.
| One hand | Two hands | |
|---|---|---|
| Strengths | Reaches balls far from you. Gets to balls jammed into your body | Steadier paddle face. Holds up against fast balls |
| Best for | Volleys on fast balls coming at your body | Drives, returns, dinks |
| Weaknesses | Paddle face is less stable | Shorter reach. Hard to get to balls jammed into your body |
The deciding factor is time. If you have time to move and set up, use two hands. If the ball is already on top of you, or your feet can't get there and you have to stretch to reach it, use one hand. When the ball is only slightly away from your body, two hands can actually make it easier to extend your arms and hit.
If you hit a one-handed backhand in tennis
Keep it. I don't think you need to throw away a stroke you spent years building in tennis. At the net, one hand gets to fast balls coming at your body more quickly. You can dink with one hand too, but some coaches say two hands keep the paddle face steadier, so once you're comfortable, try two-handed dinks as well.
For hitting a one-handed drive, Engage's official Instagram gives these three points.
- Step forward with the foot on your dominant side (your right foot if you're right-handed)
- Loosen your wrist so it can whip through
- Swing through the ball from low to high
Many of you were probably taught to keep a firm wrist on the one-handed backhand in tennis. This is where the feel is different. But the loose, whipping wrist is only for swinging through a drive. On basic punch volleys and dinks, keep the paddle face firm and don't flick the wrist.
If you hit a two-handed backhand in tennis
Keep using two hands for drives and returns. Place your dominant hand at the bottom and the other hand on top. Rest the top hand right above the fingers of your bottom hand.
At the net, though, two hands may be too slow for fast balls coming at your body. Practice a one-handed punch volley for those balls.
Backhand Grip and Ready Position
The basic grip is close to a continental grip (the "hammer" grip), the same one you use for tennis volleys. You can hit forehands and backhands without changing your grip, so you can keep up with fast exchanges at the net. If you switch to an eastern backhand grip every time, as on a one-handed tennis backhand, you won't be ready in time in pickleball. I go into grips in detail in The Complete Pickleball Grip Transition Guide.
In the ready position, watch where your paddle is. USA Pickleball recommends holding the paddle in front of you above net height, with your elbows in front of your body as well. If your paddle drops low, you waste time just lifting it back up.
How to Hit Each Backhand Shot
Punch volley at the net
This volley uses the pace of your opponent's hard shot and pushes it back with a short motion. USA Pickleball presents the backhand punch volley as a way to counter opponents who keep hitting hard. There are only four movements.
- Set the paddle face square to your opponents' side of the court
- Keep a slight bend in your elbow
- When the ball comes, push the paddle straight toward your target and finish with your arm extended
- Make contact in front of your body
You don't need a backswing. Just use the pace of the incoming ball and make contact early. Besides the punch volley, another way to handle a hard shot is the reset, which takes the pace off and drops the ball softly into your opponents' kitchen. I explain when to use each, including punching a ball that pops up, in Volley Basics.
Dink
The dink, which drops softly into the kitchen, comes from your shoulder rather than your arm. Keep your lower body facing forward, turn only your upper body, and once your shoulder has turned, open the paddle face slightly. If you flick your wrist, the ball pops up and your opponent can put it away. I cover dinking basics in 5 Dinking Basics to Win the Kitchen Battle.
Drive and return
The drive, a hard-hit shot, and the return of your opponent's serve are shots where two hands are easier to use.
- As the ball comes, turn your shoulders early so your body is sideways. Get the paddle back first, then swing
- Keep the takeback small
- Make contact in front of your body. If you're late, you get jammed and end up swinging with just your arm
- Swing from low to high, as if pushing the ball forward. This puts topspin on the ball, so even a fast ball is more likely to land in your opponents' court
Since the ball stays low, remember to bend your knees to meet the contact point. I explain how to choose between a drive and a drop in Third Shot Drop vs. Drive, and how deep to hit your return in Return (Second Shot) Basics.
Drop
The drop, which lands in your opponents' kitchen, uses a more upward swing than the drive. Where the drive swings forward like the letter "C," the drop is like a "U": lower the paddle below the ball first, then gently lift it forward from below. The more upward the swing, the shorter the ball travels. But if you tense up and scoop from underneath, the ball pops up. A slightly higher drop still gives you a chance on the next shot, which is better than hitting the net. For the step-by-step technique, see How to Hit a Third Shot Drop in 5 Steps.
5 Tennis Habits to Fix on Your Backhand
All of these are commonly cited pickleball backhand mistakes, and they tend to show up when tennis technique carries over.
| Habit | What happens | How to fix it |
|---|---|---|
| Big takeback | You're late on fast balls. Your contact point is late | Turn your shoulders and take the paddle back a short way. At the net, push instead of swinging |
| Running around backhand-side balls to hit a forehand | Your feet stop and you leave the court open | Decide that those balls are backhands, and practice them |
| Swinging with just your arm, flicking your wrist | The paddle face wobbles and the ball pops up | Hit with your shoulder turn. Don't flick your wrist on dinks and volleys |
| Contact point beside or behind your body | You get jammed and can only block a weak ball | Prepare earlier and make contact in front of your body |
| Bending at the waist with straight knees | Low balls go into the net | Bend your knees and lower your eye level too |
💡 Coach Yoshi's Tip If you're confident in your tennis forehand, you may be tempted to run around balls on your backhand side and hit a forehand. Tennis courts are big enough to give you time to do that, but at the net in pickleball, you don't have that time. It's fine if you miss more at first. Decide that balls on your backhand side are backhands, and practice that way.
Backhand Practice Drills
- On your own, hit against a wall: Keep a rally going with backhands only. I explain how to practice against a wall in Solo Practice Drills
- With a partner, start with backhand dinks and step back one step at a time: Hit backhand dinks from the kitchen line, and each time one lands well, take one step back. When you reach the baseline, work your way forward one step at a time. Because you stretch the distance while keeping the dink stroke, you get a feel for the backhand drop
- Two-handers, try hitting with the top hand only: Hold the paddle with only your non-dominant hand and hit the ball like a forehand. Once you're comfortable, add your bottom hand and shadow swing. You'll feel that the top hand is what drives the two-handed backhand
Rather than trying it in a match right away, get your reps in during practice rallies where mistakes don't matter. I explain the footwork that helps you prepare earlier in Pickleball Footwork.
If You Hit a Two-Handed Backhand, Check Your Paddle's Handle Length
With a two-handed backhand, both hands sit on the handle. If the handle is short, there isn't enough room for both hands and it feels cramped.
Handle length varies a lot from model to model. Even within Selkirk, the VANGUARD Power Air in the S2 shape (which has an elongated face) has a 4.375-inch (about 11.1 cm) handle, while the SLK Geo in the elongated shape has a 5.8-inch (about 14.7 cm) handle (both are manufacturer specifications). In its official paddle shape guide, Selkirk says the longer handle on elongated paddles provides ample room for two-handed backhands.
Longer isn't always better, though. Under USA Pickleball rules, a paddle can be no longer than 17 inches (about 43.2 cm), and its length plus width can't exceed 24 inches (about 61.0 cm). A longer handle means either a shorter face or a narrower, elongated shape. Because elongated paddles are narrower, the sweet spot can also feel smaller. I explain the differences between shapes in the Paddle Shape Guide.
As a guideline, if you also hit with two hands, look for 5.5 inches (about 14 cm) or longer. Selkirk also says that long handles of 5.5 inches or more suit players who prefer a two-handed backhand. Pickleball Lab's Paddle Diagnosis (currently available in Japanese only) also picks from paddles of 5.5 inches or more when you set your handle preference to "longer" in the spec preferences question. That question always appears if you choose intermediate or upper intermediate and above as your level. Everyone else can bring it up with the button partway through that offers to also answer spec preferences. If you only hit with one hand, a shorter handle is fine.
You can check the length on the spec sheet under "Handle Length" or "Grip Length." If you're not sure, try gripping your current paddle with both hands. If it feels cramped, measure that handle and use it as your yardstick next time you choose.
Paddles with longer handles
From the paddles we carry at Pickleball Lab, I picked 6 that come with a handle of 5.75 inches (about 14.6 cm) or longer, which leaves some margin over the 5.5-inch guideline. Pickleball Lab is Japan's exclusive authorized distributor for Engage and an authorized dealer for Six Zero and Selkirk. All lengths are manufacturer specifications.
- Engage Pursuit Pro1 Innovation: a 6-inch (about 15.2 cm) handle, the longest of these 6. It's long enough that two hands don't feel cramped
- Engage Pursuit Pro1 Elongated: a 5.875-inch (about 14.9 cm) handle. The grip is octagonal, like a tennis racquet. Engage describes it as a long grip with room for players who hit two-handed backhands
- Six Zero Coral Elongated: a 5.75-inch (about 14.6 cm) handle. An elongated shape with a 16mm core
The Selkirk OMNI, SLK ERA Power and SLK Geo all have a 5.8-inch (about 14.7 cm) handle in the elongated shape and a 5.6-inch (about 14.2 cm) handle in the widebody shape. You can choose the shape on the product page, so if handle length is your priority, choose the elongated version. The OMNI and ERA Power have 16mm cores, and the Geo has a 14mm core.
If you also want to match other preferences, like weight, core thickness and shape, try our Paddle Diagnosis (in Japanese). In our LINE paddle consultations, we also ask players with tennis experience whether they hit a one-handed or two-handed backhand. Send us on LINE the name of the paddle you use now and whether you hit your backhand with one hand or two, and we'll help you figure out a handle length that fits.
FAQ
Q. Should I hit a one-handed or two-handed backhand in pickleball?
You don't have to pick just one. Use two hands when you have time to prepare, and one hand for balls jammed into your body or balls you have to stretch to reach. If you hit a one-handed backhand in tennis, keep it. If you hit two-handed, keep two hands for drives and returns, and also practice a one-handed punch volley for fast balls coming at your body at the net. I think that makes the switch easier.
Q. Do I change my grip to hit a backhand?
Generally, no. Hit both forehands and backhands with a grip close to a continental grip (the "hammer" grip), the same one you use for tennis volleys. If you switch to an eastern backhand grip as on a one-handed tennis backhand, you won't be ready in time in pickleball, where your opponents are close.
Q. What should I do if I'm always late on backhand volleys?
First, check that your paddle isn't dropping in your ready position. Hold it above net height, out in front of your body. At the net you don't need to swing. Keep the paddle face toward your opponents' court and push the ball back in front of your body.
Q. Are there paddles that suit a two-handed backhand?
Paddles with longer handles do. As a guideline, look for 5.5 inches (about 14 cm) or longer. The same model can have different handle lengths depending on the shape. For example, the SLK Geo has a 5.8-inch (about 14.7 cm) handle in the elongated shape and a 5.6-inch (about 14.2 cm) handle in the widebody shape (manufacturer specifications). A longer handle means a shorter or more elongated face, so choose the shape as well as the length.
Summary
In pickleball, the backhand is a shot where your opponents are close, the ball stays low, and you're likely to be targeted. Choose one hand or two depending on whether you have time to prepare. Don't change your grip, hold the paddle high in front of you, and at the net, push instead of swinging. If you start by fixing the big takeback and the habit of running around your backhand, both of which tend to carry over from tennis, I think you'll see your errors go down.
If you also hit with two hands, check the handle length when you choose your next paddle. As a guideline, look for 5.5 inches (about 14 cm) or longer.
Next time you step on the court, focus on just one thing: hold your paddle high, out in front of you, while you wait.
Related Articles
- The Complete Pickleball Grip Transition Guide: The Right Grip for Tennis Players — a grip that doesn't change between forehand and backhand
- Volley Basics: Winning at the Kitchen Line with Punch Volleys and Resets — attacking punches and defensive resets
- 5 Dinking Basics to Win the Kitchen Battle — dinking from the shoulder
- Third Shot Drop vs. Drive: When to Use Each — when to drive and when to drop
- How to Hit a Third Shot Drop in 5 Steps, and How It Differs from a Tennis Slice — lowering the paddle first and lifting the drop forward from below
- Return (Second Shot) Basics: Hit Deep and Take the Kitchen — the basics of returning deep and moving forward
- Pickleball Footwork: The Split Step and a Low Ready Position — footwork that helps you prepare earlier
- Solo Practice Drills: Wall Practice and Drills to Improve on Your Own — how to practice against a wall on your own
- Paddle Shape Guide: Standard vs. Elongated vs. Widebody — the differences between standard, elongated and wide shapes, and the size rules
- The Complete Pickleball Guide for Tennis Players: Differences, Transferable Skills and Getting Started — the differences from tennis in one place
References
- USA Pickleball — How to Hit a Backhand Punch Volley (the four movements of the punch volley, holding the paddle above the net in front of you, about 14 feet between the kitchen lines)
- USA Pickleball — Pickleball Strategies for Targeting an Opponent's Backhand (most players' backhands are weaker in power and consistency; check opponents' handedness at the start and target the backhand side)
- USA Pickleball — 2026 Official Rulebook (the kitchen extends 7 feet from the net; paddles up to 17 inches long, length plus width up to 24 inches)
- USA Pickleball — Equipment Standards Manual (ball bounce standards)
- The Dink — The Complete Guide for a Better Backhand in Pickleball (two-handed grip, shoulder turn, dink and drop swings, common mistakes and drills)
- Pickleball Union — When to Switch from a One-Handed to a Two-Handed Backhand (two hands when you have time, one hand when the ball is jammed into your body; two hands steady the face in the soft game)
- Pickleball.com — How Do I Hit a Two-Handed Backhand? Zane Navratil Shares Key Tips (top hand placed right above the bottom hand; two hands suit aggressive dinks and speedups)
- Pickleball.com — Greg Dow's One-Handed Backhand Counter (contact in front of the body; for balls well away from the body, reach with one hand or switch to two hands if there's time)
- Selkirk — The ultimate guide to pickleball paddle shapes (the longer handle on elongated paddles provides ample room for two-handed backhands; the S2's shorter handle allows a longer face)
- Selkirk — How to choose the best pickleball paddle grip shape for you (long handles of 5.5 inches or more suit players who prefer two-handed backhands)
- Engage Pickleball — Why Tennis Players Excel with the Engage Pursuit Pro1 (octagonal tennis-style grip, long handle for two-handed backhands)
- Engage Pickleball official Instagram — How to Hit a One Handed Backhand Drive (three points for a one-handed drive)
Our paddle buying guide explains how core thickness, face material, shape, and weight change the way a paddle plays, and recommends specs for each playing style. Prefer to ask? Coach Yoshi answers questions on LINE.