Went from running around every backhand to actually using it as a weapon
For my first year of badminton, I ran around every single backhand shot. My footwork looked ridiculous—scrambling to hit forehands from positions where a simple backhand would've been way easier.
My clubmates would target my backhand side all day. They knew I'd either miss, hit it weakly, or exhaust myself trying to run around it. Brutal.
Then I spent 3 months actually learning proper backhand technique. Game changer. Here's what finally worked after watching countless YouTube videos and getting destroyed in practice matches.
I spent 6 months hitting weak backhands before someone told me I was using the wrong grip. Six. Months.
Here's the difference: with forehand grip, your thumb is on the side of the handle. With backhand grip, your thumb is flat against the BACK bevel—like you're giving a thumbs-up behind the racket.
That thumb position is everything. It's where all your power comes from on backhand shots.
From forehand grip, I rotate the racket slightly counter-clockwise (I'm right-handed). The V between my thumb and index finger moves from the right side to the left bevel. My thumb flattens against the back.
Test it: push forward with your thumb against the handle. If it feels strong and natural, you've got it. If it feels awkward, you're not there yet.
I practiced grip changes for 15 minutes every day for two weeks. Sounds boring? It is. But now I can switch grips without thinking, mid-rally, while tired. That's when it matters.
💡 What Actually Worked: I'd sit on my couch watching TV and practice grip changes. Forehand, backhand, forehand, backhand. 100 reps per episode. Sounds stupid but after two weeks, the muscle memory was locked in.
Once I fixed my grip, I focused on backhand clears. Not drops, not drives—just clears. Master the basic motion first, add the fancy stuff later.
Here's my technique now:
Turn sideways: I face the backhand sideline, not the net. Chest perpendicular to the net. This rotation is crucial—it loads your body like a spring.
Get under the shuttle: I used to reach for backhands with just my arm. Now I move my feet so I'm positioned directly under the shuttle. Makes everything easier.
Loading position: Racket starts in front of my chest, elbow bent. I pull it back slightly, loading energy. Think of it like pulling back a slingshot.
Extension: I push forward with my legs (weight transfers from back to front foot), extend my arm toward the shuttle, elbow straightens as I reach up.
The wrist snap: This is where the magic happens. At contact, I snap my wrist—thumb pushes the handle forward explosively. That split-second wrist snap generates 70% of the power.
For my first 3 months, I was trying to muscle it with my arm and shoulder. My clears barely reached mid-court. Once I focused on the wrist snap and thumb push, my clears started hitting the back line consistently.
⚠️ Mistake I Made: Trying to hit power shots before I could hit accurate shots. I'd swing as hard as possible and the shuttle would fly everywhere except where I wanted. Focus on controlled technique first. Power comes naturally once the motion is smooth.
I tried a bunch of drills. These three actually moved the needle:
I stand 6 feet from a wall and hit backhand clears against it at an upward angle. The shuttle bounces back, I catch it, repeat.
Why this works: I can do 100 reps in 15 minutes, focusing purely on wrist snap and thumb push. No partner needed, no shuttles flying all over the court.
I did this drill every day for a month. My backhand went from "avoid at all costs" to "actually usable" in that timeframe.
My partner stands at the back and feeds high shuttles to my backhand side. I hit backhand clears aiming for the back boundary. We do 3 sets of 20.
Goal: 15 out of 20 landing deep (within 2 feet of the back line). When I started, I was hitting maybe 5/20. After two months of this drill twice per week, I'm consistently at 16-17/20.
I played practice games where I forced myself to hit backhand on my backhand side—no running around it. Even when I had time for a forehand.
This felt awful at first. I lost these practice games badly. But it forced repetitions in match-like situations. After a month, my backhand became reliable enough to use in real games.
💡 Real Talk: Your backhand will feel wrong for at least 4-6 weeks. Mine did. Everyone's does. The muscle recruitment pattern is unfamiliar, the grip feels weird, your shots will be weak and inaccurate. Push through. The breakthrough moment happens around week 8-10.
Backhand uses different muscles than forehand—mainly triceps and back of the shoulder. I added these exercises and noticed improvement in about 3 weeks:
Wrist curls with light dumbbell: Palm facing up, curl the weight. 3 sets of 15 reps. Builds wrist strength for the snap.
Tricep dips: On a chair or bench. 3 sets of 10. Strengthens the pushing motion of backhand clears.
Resistance band backhand simulation: Attach band to a pole, simulate backhand clear motion with resistance. 3 sets of 15. This is the most badminton-specific exercise and it works.
I do these three times per week. Takes 15 minutes. Boring but effective.
Here's the thing: just because you CAN hit a backhand doesn't mean you always SHOULD.
I use backhand when:
→ The shuttle is on my backhand side and I don't have time to reposition
→ I'm stretched or off-balance and a forehand isn't possible
→ I need a quick defensive clear to buy recovery time
I DON'T use backhand when:
→ I have time to move and hit a forehand overhead (forehand is still stronger)
→ I need maximum power (my forehand smash is 40% more powerful)
→ I'm already in good position for a forehand
The goal isn't to use backhand all the time. The goal is to have it available so opponents can't exploit one side of the court.
Here's how my backhand progression actually went:
Weeks 1-4: Grip changes becoming automatic. Backhand clears barely reaching mid-court. Frustrating phase—wanted to quit multiple times.
Months 2-3: Clears starting to reach deep. Still inconsistent—maybe 50% accuracy. Started using it in practice games occasionally.
Months 4-6: Accuracy jumped to 70%. Confidence building. Actually choosing to use backhand instead of avoiding it.
Month 7+: Backhand became reliable. Opponents stopped targeting my backhand side because I could return it effectively. Game-changer for my overall play.
Total time from "terrible" to "reliable": about 7 months of consistent practice. Not overnight, but absolutely worth it.
Using forehand grip: Did this for 6 months. Fixed it and my power doubled immediately. Check your grip first.
All arm, no wrist: I was swinging my entire arm and shoulder. Exhausting and weak. The power comes from the wrist snap and thumb push, not arm strength.
Hitting late: I'd wait too long to move and end up hitting the shuttle behind my body. Now I move earlier, contact the shuttle in front. Way more power and control.
Giving up too soon: I almost quit working on my backhand after 3 weeks because it still sucked. Glad I didn't. The improvement isn't linear—you plateau for weeks then suddenly jump forward.
After 10+ years of playing and probably 8 months of dedicated backhand work, here's what I know:
Your backhand will never be as strong as your forehand. Mine isn't. That's fine. The goal is to make it reliable enough that opponents can't abuse it.
Before I fixed my backhand, every opponent would hit everything to my backhand side. They knew I'd either miss or hit weakly. I was predictable and easy to beat.
Now? My backhand is solid enough that opponents have to respect it. They can't just camp on one side of the court. That alone improved my win rate by about 20%.
Start with the grip. Get the grip change automatic. Then build the clear motion through repetition. Strengthen the supporting muscles. Force yourself to use it in practice. Give it 6-8 months of honest work.
Your backhand will still be your weaker side. But it'll stop being a liability and become a functional tool. That's the goal.
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