Forehand vs Backhand in Disc Golf: When to Throw Each Shot

Most disc golfers favor one shot at first - usually the backhand because it feels natural and most casual frisbee throws are backhand. But the players who shoot the lowest scores all carry both throws in their bag. Forehand vs backhand is not a choice between two equals; it is a question of which tool fits the shot in front of you.

This guide breaks down the actual strengths and weaknesses of each throw, the situations where each one is the right answer, and the practical reality of building both into your game without burning out your shoulder.

The Basic Difference

A backhand throw is when the disc starts behind you and you pull it across your body, releasing as your arm extends forward. The disc spins counterclockwise (RHBH viewing from above) and curves left as it slows down. This is the throw most people learn first because it shares mechanics with a casual frisbee throw.

A forehand (also called "sidearm" or "flick") is thrown more like a baseball throw - the disc starts beside or behind your shoulder, your arm comes forward with the wrist snapping at release. The disc spins clockwise (RHF viewing from above) and curves right as it slows down because the spin is reversed.

Same disc, different spin direction, different finish. That is the core difference, and it is why each throw shapes shots in opposite directions.

For mechanics-level breakdowns, see our how to throw forehand guide and our how to throw a disc golf disc walkthrough.

Strengths of the Backhand

The backhand is the workhorse throw of disc golf for good reason. It has more advantages than disadvantages for most players.

Distance. Almost every long-distance world record is set with a backhand. The motion uses your body's full rotation - hips, shoulders, arm - to generate maximum power. Once your form is dialed, you will throw further backhand than forehand for the same effort.

Easier to power up. Backhand mechanics are similar to throwing a discus or doing a kettlebell swing. The whole body engages. Forehand requires a more isolated arm motion that is harder to load up.

Less injury risk. Forehand throws stress the elbow and shoulder in a way backhand does not. Players who throw a lot of forehand often develop tendinitis or "disc golf elbow" over time. Backhand wear and tear tends to spread more evenly across the body.

More disc options. Almost every disc on the market is designed primarily for backhand throwing. Some discs (especially understable ones) are very hard to throw cleanly forehand because they flip over and burn out.

Easier to throw flat. A nose-down, level backhand release is easier to repeat than the same release with a forehand. Forehand release angles are more sensitive.

Strengths of the Forehand

The forehand is not a backup plan. There are situations where it is genuinely the better tool, and players who can only throw backhand are leaving strokes on the course.

Different curve direction. A flat forehand for a right-handed thrower curves right at the finish (the opposite of a backhand). On any hole that doglegs right, a forehand is the natural shape.

Better in headwinds. A forehand has more spin per unit of speed than most backhands. More spin means more stability in wind. Pros throw forehand into stiff headwinds because the disc resists the wind better.

Easier to throw on sidehill lies. When your stance is on a slope, backhand mechanics get awkward fast. A forehand requires less hip rotation and works better when your feet aren't level.

Quick approaches. A short forehand approach inside 150 feet is one of the easier shots in disc golf to learn and is more accurate than a backhand for many players. Throwing forehand is essentially flicking your wrist - simple, repeatable, fast.

Skip shots. A forehand thrown low and flat skips beautifully off hardpack, especially for tight pin placements. The natural fade direction makes the skip predictable.

Spike hyzers from the off-arm side. If a hole has trees blocking your right side and a basket tucked behind, a forehand spike can get over the trees and drop nearly vertically.

Side-by-Side Comparison

Factor: Max distance | Backhand: Higher for most players | Forehand: Slightly lower, but still 350+ ft for big arms

Factor: Wind handling (headwind) | Backhand: Worse - tends to flip | Forehand: Better - more spin, more stable

Factor: Wind handling (tailwind) | Backhand: About the same | Forehand: About the same

Factor: Curve direction (RHBH/RHF) | Backhand: Finishes left | Forehand: Finishes right

Factor: Injury risk | Backhand: Lower | Forehand: Higher (elbow/shoulder)

Factor: Awkward stances | Backhand: Harder | Forehand: Easier

Factor: Disc compatibility | Backhand: Works with everything | Forehand: Best with overstable to neutral

Factor: Learning curve | Backhand: Moderate | Forehand: Steeper

Factor: Skip shots | Backhand: Possible but less natural | Forehand: Natural

Factor: Roller setup | Backhand: Anhyzer release | Forehand: Hyzer release

The table makes it look like backhand wins more categories, and that is fair. But the categories where forehand wins (wind, sidehill stances, right-finishing shots) are the ones that wreck rounds when you cannot throw forehand. That is why pros build both.

When to Throw Backhand

Most of the time. Specifically:

• Open holes with no wind concerns. Default to backhand for distance.
• Doglegs left (RHBH). A backhand naturally fades left, matching the line.
• Tunnel shots. A flat backhand is easier to release dead level.
• Rollers on a left-leaning anhyzer line. Backhand sets up rollers more naturally for most players.
• When you are tired. Backhand mechanics are more body-driven and put less load on the elbow.
• When you need maximum distance. This is your power tool.

When to Throw Forehand

In these situations the forehand is often the better answer:

• Doglegs right (RHBH). The natural finish matches the fairway curve.
• Headwind shots. The extra spin keeps the disc stable.
• Awkward stances. Sidehill lies, kneeling shots, leaning around obstacles - forehand is easier to execute.
• Short approaches under 200 feet. Quick, accurate, repeatable.
• Skip shots. A low forehand on hardpack skips predictably.
• Spike hyzers when you need height fast. A forehand pop-up gets over obstacles cleanly.
• Following up a missed shot when you need the opposite shape. If your backhand drive faded into trouble on the right, a forehand approach can curve back left around the trouble.

Specific Shot Situations

Tunnel shot through trees, basket straight ahead

Backhand. A flat backhand is the easier throw to keep level and control. Pick a neutral midrange like the Discraft Buzzz.

Hole bends 90 degrees right halfway down the fairway

Forehand. Throw it on a slight anhyzer angle and let the natural fade match the dogleg.

Hole bends 90 degrees left halfway down the fairway

Backhand on a hyzer. Lean into the natural fade direction.

25 mph headwind, 300 ft hole

Forehand with an overstable disc. The wind makes everything want to flip - forehand spin keeps the disc stable.

50 ft approach to a basket tucked behind a tree on the right

Forehand spike or short forehand hyzer-flip. The right-side curve at the end gets you around the tree without fighting the natural backhand fade.

Open 400 ft fairway, no wind

Backhand. This is your distance shot. Use whatever distance driver you trust.

Standing on a slope tilted to your left

Forehand. A backhand on this stance forces awkward hip rotation and tends to release nose-up.

Skip shot off a paved cart path under a tree branch

Forehand. The lower release point and natural skip make this an easy forehand shot.

Disc Selection Differences

Some discs are forehand-friendly and some are not. The key factor is stability - overstable to neutral discs are more forgiving forehand because they resist the natural tendency to turn over.

Best forehand discs:

• [Innova Firebird](https://www.amazon.com/dp/B07T8C9LHD?tag=pinetreedisc-20) - the gold standard overstable fairway driver. Holds up to forehand torque and fades reliably.
• [Discraft Zone](https://www.amazon.com/dp/B07VDY6ZJV?tag=pinetreedisc-20) - overstable approach disc. Best forehand utility disc in the sport.
• [Discraft Heat](https://www.amazon.com/dp/B07ZVG3NB3?tag=pinetreedisc-20) - faster understable disc for forehand distance lines.
• [Innova Thunderbird](https://www.amazon.com/dp/B07S3ZNVSB?tag=pinetreedisc-20) - stable fairway driver that goes both ways.

Discs that struggle on forehand:

• Most dedicated drivers above speed 12 (too fast for most forehand throws)
• Anything with -3 turn or more (will flip over and burn)
• Some lighter-weight putters (lack the mass to stay stable)

You don't need separate "forehand discs" and "backhand discs" - many discs go both ways. But if you are building a bag, having two or three overstable discs that can take forehand torque is essential.

For a starting forehand bag, the Firebird and Zone alone get you 90% of the forehand shots you will need to make. For a more stable disc that does both jobs, the Innova TeeBird or Mako3 are versatile picks.

How to Build Both Throws

If you currently throw only backhand, here is the practical path to adding forehand:

Week 1-2: Mechanics in an empty field. Take a Zone or Firebird, find an open field, and throw 50 short forehand shots a day. Focus only on releasing flat with the nose down. Do not try for distance.

Week 3-4: Short approaches on the course. Use forehand for any shot under 150 feet. Get comfortable with the throw under casual round conditions.

Week 5+: Forehand drives on dogleg rights. Pick the holes where the line bends right and force yourself to throw forehand off the tee even if it costs you a stroke or two while you build the throw.

The biggest mistake people make is trying to throw 350 ft forehand on day one. Build the throw at short distances first. Distance comes from clean mechanics, not from grunting harder.

Avoiding Forehand Injury

Forehand injury is real. The standard "disc golf elbow" is medial epicondylitis from forehand-heavy throwers, and it can put you out of the sport for weeks.

To prevent it:

• Warm up before throwing forehand cold. Static stretching plus light tosses for five minutes.
• Use your wrist, not just your elbow. A pure elbow flick is the fast track to inflammation. Power should come from the snap of the wrist combined with body rotation, not from the elbow joint alone.
• Stop when it hurts. Tightness on the inside of the elbow is the early warning sign. Push through and you will be on ice and ibuprofen for two weeks.
• Build forehand volume slowly. Don't double your forehand reps overnight. Add a few throws per session.
• Strength train your forearm. Wrist curls, hammer curls, and farmer carries build the muscles that absorb forehand stress.

For more on forehand mechanics specifically, including the grip and motion that minimize injury risk, see our how to throw forehand guide.

Frequently Asked Questions

Should beginners learn forehand or backhand first?

Backhand. It is more natural for most people, generates more distance with less skill, and stresses the body less. Build a reliable backhand first. Add forehand once your backhand can hit fairways consistently.

Can you throw further forehand or backhand?

For almost everyone, backhand is the longer throw. The body's rotational mechanics generate more disc speed on backhand than on forehand. Some pros (like Eagle McMahon) throw equally far on both, but they are exceptions built on years of training.

Why is forehand harder to learn than backhand?

The motion is more isolated to the arm and wrist, with less help from body rotation. The release angle and nose angle are also more sensitive - small errors that a backhand can absorb get exaggerated on forehand. It also requires a different grip that takes time to feel natural.

Is forehand easier on the body than backhand?

No - it is generally harder. Forehand throws concentrate stress on the elbow, wrist, and shoulder. Backhand spreads stress across the entire body. Forehand-heavy players are more likely to develop tendinitis, especially in the medial elbow.

Do pros throw mostly forehand or backhand?

Most pros throw backhand for the majority of their drives but use forehand strategically - usually 20% to 40% of throws, depending on the player and the course. Some pros (Eagle McMahon, Ricky Wysocki, Drew Gibson) throw forehand more than average.

What is the best disc for learning forehand?

An overstable midrange or fairway driver. The Discraft Zone, Innova Firebird, or Innova Roc3 are all excellent forehand teachers. They resist the turnover that ruins early forehand attempts and reward clean mechanics with predictable fade.

Final Thoughts

Forehand vs backhand is not really a competition - it is a partnership. Backhand handles your distance and most lines. Forehand handles wind, dogleg rights, awkward stances, and short approaches. Build both throws, and the course opens up.

If you currently throw only backhand, do not feel pressured to learn forehand on day one. Get your backhand reliable first. But once you are scoring under double-bogey on most holes, adding forehand is the next big upgrade in your game. Start short, use the right discs, and warm up before every session.

For shot-shaping fundamentals that apply to both throws, our hyzer vs anhyzer guide and overstable vs understable guide cover the release angles and disc behaviors that make every shot work.