The backhand is often considered the more difficult side in Squash, especially when generating power.
Many players struggle to hit a strong, controlled backhand, relying too much on their arm and finding their shots lack depth or pace.
But power in a squash backhand doesn’t come from sheer strength; it comes from a combination of biomechanics, timing, and efficiency.
Powering up
Understanding the power’s origin can transform your backhand from a defensive liability into an attacking weapon. Let’s break it down.
1. Power Starts From the Ground Up
A powerful squash backhand begins with a strong foundation. The legs provide stability and force, while the core transfers this energy up through the body and into the shot.
- The role of the legs: Your back leg (typically the right leg for right-handed players) acts as a base. As you prepare to hit the shot, you should feel balanced and grounded. A strong push off this leg during the swing generates forward momentum.
- Core engagement: The core is crucial for linking the lower and upper body. A weak core results in lost energy, while a strong one ensures efficient power transfer. Engaging your obliques and lower abs helps maintain balance and rotation.
Many professionals, like Ali Farag and Nour El Sherbini, generate deceptive power through efficient lower-body mechanics rather than brute force.
2. Shoulder Rotation: The Hidden Source of Power
Most club-level players underestimate the importance of shoulder rotation in a backhand. While the arm plays a role, true power comes from turning the shoulders correctly.
- The backswing: As you prepare to hit the ball, your shoulders should rotate slightly to store potential energy. A common mistake is keeping the shoulders too square, which limits the range of motion and power output.
- Unwinding the shoulders: As you swing through the ball, the shoulders should naturally unwind, adding torque and momentum. Think of it like a coiled spring releasing energy.
This movement not only generates power but also improves accuracy, helping you guide the ball deep into the back corners.
3. The Role of the Forearm and Wrist
The forearm and wrist play a critical role in the final acceleration of the racket. This is where squash differs from many other racket sports.
- Forearm strength: A strong forearm helps control the racket during fast swings. Many professional players use grip-strengthening exercises to improve their racket control and shot power.
- Wrist snap: The wrist provides the final flick of power, adding extra speed to the ball. A loose grip allows for a natural snapping motion at the point of contact. If you grip too tightly, the wrist becomes stiff, reducing racket head speed.
When watching top players like Paul Coll, you’ll notice how they keep their grip relaxed and use quick wrist movement to generate pace, even in awkward positions.
4. Racquet Head Speed: The Key to Maximum Power
Powerful shots don’t come from muscling the ball; they come from racket head speed. The faster you swing, the more energy you transfer to the ball.
A smooth swing: A common mistake is trying to hit too hard with a jerky motion. Instead, focus on a smooth, flowing backswing followed by an explosive acceleration.
Follow-through matters: After contact, your racket should continue moving forward naturally. Cutting the follow-through short can reduce power and accuracy.
A well-timed swing can generate significant speed with minimal effort, allowing for more consistent and effective backhand shots.
5. Weight Transfer: The Secret to Effortless Power
Weight transfer is often overlooked but is one of the biggest factors in generating a powerful backhand.
Balanced stance: Before striking the ball, your weight should be evenly distributed, ready to shift forward.
Forward momentum: As you swing, your weight should transfer from your back foot to your front foot, adding an extra driving force to the ball. This ensures your shot has depth and penetration rather than floating weakly into the middle of the court.
If you ever feel like your backhand is weak despite a strong swing, check your weight transfer—it might be the missing ingredient.
6. The Mental Side: Confidence and Relaxation
Technical improvements are crucial, but mental factors also play a big role. A tense, hesitant backhand often results in weak, mistimed shots.
Relaxed grip: Holding the racket too tightly restricts movement and reduces power. Keep your grip firm but flexible.
Confidence in the shot: If you doubt your backhand, you’re more likely to play a defensive or rushed shot. Trust your technique and commit to the swing.
Many players find that once they stop overthinking and start trusting their mechanics, their backhand power improves dramatically.
Training for a Stronger Backhand
If you want to develop a powerful backhand, here are some drills and exercises to focus on:
- Solo practice: Hit backhand drives along the side wall, focusing on smooth swings and clean contact.
- Core strength workouts: Exercise focused on your core will help improve the stability and strength needed for your backhand.
- Video analysis: Record yourself and review your technique. Look for areas where you can improve your biomechanics and timing.
- Partner drills: Work with a partner to practice various backhand scenarios, including volleys and hitting against different types of shots.
Practice, practice
With consistent practice, focus on these elements, and a commitment to improvement, you can turn your backhand into one of your most powerful assets on the court.
