Should I learn the backhand or forehand first?

Learn the backhand first. It's the throw that generates the most distance for most players and the one you'll use on 70–80% of holes. Once your backhand is consistent, add the forehand for holes that bend right.

Why does my disc always turn over and roll left or right?

Almost always it's your release — either the wrist is rolling over (turning the disc upside-down at release) or you're releasing off-axis so the disc wobbles. Slow down, grip slightly looser, and focus on a flat, level release before chasing power.

Do I need a special disc to throw a forehand?

For beginners, yes — an overstable disc (one that wants to fade left for a right-handed backhand) flies much more predictably on forehand. Start with a putter or midrange on forehand before trying drivers.

How long does it take to get good at throwing a disc golf disc?

You'll be hitting 200–250 feet with a backhand within a few field sessions. Consistency at 300+ feet takes months of practice — the same honest answer applies to everyone, so don't stress about the guy who bombs it on his first round.

Can I play disc golf with only a backhand?

Absolutely — many good players throw backhand only and manage the disc's natural fade with release angle. You'll want a forehand eventually for dogleg-right holes, but you can play a full round with a solid backhand and a putter.

How to Throw a Disc Golf Disc: Backhand & Forehand Technique

New to disc golf and wondering why your throws go nowhere — or worse, everywhere except the fairway? You’re not alone, and the fix isn’t a stronger arm. Disc golf distance and accuracy come from grip, timing, and a flat release, in that order. This guide walks you through both of the sport’s two essential throws — the backhand and the forehand — the way a patient local would explain it on the tee pad.

If you haven’t picked your first discs yet, read how to choose your first disc golf disc first, then come back here. One disc is enough to practice everything below.

The backhand: the throw you’ll use most

The backhand is disc golf’s power throw — the one that generates the most distance for the most people. If you’ve thrown a frisbee casually, you already have the muscle memory; we’re just going to make it repeatable.

Step 1: The grip

Two grips matter: the power grip and the fan grip.

Power grip (for distance): hold the disc with all four fingers curled under the rim, knuckles against the flight plate, thumb on top. This is the grip for drivers and long midrange shots.
Fan grip (for control): spread your fingers out under the flight plate like a fan, thumb on top. This gives you touch on short approaches and putts.

Don’t death-grip the disc. The tighter you squeeze, the more the disc fights you at release — hold it firmly enough that it won’t fly out early, then relax. Beginners who grip too hard are the #1 cause of the disc turning over and rolling out of their hand like a skipping stone.

Step 2: Stance and the x-step

Stand sideways to your target: feet shoulder-width, knees slightly bent. Your throwing shoulder points at the target, and your off-hand points at it too — the disc starts on the side of your body, not in front.

For more power, the x-step adds momentum:

Start facing sideways, weight on your back foot.
Step across with your back foot (the one behind you) so it crosses in front of your other foot — that’s the “x.”
Plant your front foot pointing away from the target (toes at about 10 o’clock for a right-handed thrower).
Let your hips rotate into the throw as your arm comes through.

Here’s the honest part: the x-step adds maybe 10–15% distance. A great standstill throw beats a sloppy run-up every time — so nail the standstill first (below) before you start dancing down the tee pad.

Step 3: Reach back, pull through, release

Think of the throw as three beats:

Reach back — extend your arm away from the target, keeping the disc flat and level. Not behind your back, not dipping — flat.
Pull through — bring the disc across your chest in a straight line toward the target, elbow leading. The disc should travel a straight line, not a curve (a curving pull is called rounding, and it’s the #1 distance-killer).
Release — let go when the disc is roughly level with your front hip, and keep pulling through the shot. The release is the moment the disc’s edge leaves your fingers, perfectly flat.

Then follow through — let your arm swing across your body and your back foot come around. If you stop your arm at the release point, you’re robbing yourself of power and adding wobble.

The four backhand mistakes almost everyone makes

Rounding — pulling the disc in a curve instead of a straight line. Fix: pull the disc “to the target,” not “around your body.”
Throwing with the arm only — no hip rotation. Fix: let your hips start the throw; your arm is just the whip at the end.
Gripping too hard — the disc turns over and rolls. Fix: relax the grip, throw at 70% power.
Looking down at the disc — your release angle goes wherever your eyes go. Fix: keep your eyes on the target through the pull.

The forehand: the throw that saves your round

The forehand (also called sidearm or “flick”) is the throw that bends right for a right-handed player. It’s how you get out of trouble behind a tree and how you attack dogleg-right holes. And here’s the secret that makes it click: the forehand is all wrist, not arm.

The grip

Two common grips:

Two-finger grip: index and middle fingers curled along the inside rim, like you’re making a peace sign against the flight plate, thumb on top.
Stacked grip: all four fingers stacked against the inside rim, thumb on top. Some players find this more stable.

Whichever you use, the disc should sit deep in the web of your hand, and your palm should face up (or slightly inward), not down.

The throw

The forehand’s entire power comes from the wrist snap:

Stance: feet slightly staggered, knees bent, weight on your back foot — similar to a backhand stance but you’re facing the target more.
Wrist cock: pull your wrist back so the disc’s leading edge points back toward you.
Snap: flick your wrist forward like you’re snapping a towel or skipping a stone across a pond. The disc releases when your wrist is fully extended, and — this is the part everyone gets wrong — your palm should finish facing the sky.

If your palm finishes facing down, you’ve rolled your wrist and the disc will dive into the ground or flip over hard. Keep the palm up and let the wrist do the work. You should hear a distinct snap when it’s right.

Forehand mistakes to avoid

Rolling the wrist — palm finishes down, disc dives. Fix: finish palm-up.
Using the arm like a baseball throw — you lose all the snap. Fix: elbow tucked, wrist only.
Gripping like a backhand — the disc slips out sideways. Fix: fingers along the rim, not under it.
Throwing overstable discs when starting — a flippy driver on forehand is a roller in disguise. Start forehand with a putter or overstable midrange.

Which throw should you learn first?

Backhand. It’s your distance throw, your fairway throw, and the one you’ll use on most of the card. Get the backhand to the point where you can throw flat and straight 200 feet, then add the forehand for right-bending holes. Trying to learn both at once usually means you learn neither.

That said — if the forehand feels natural to you on day one, lean into it. There are players who throw forehand-dominant and play beautifully. Disc golf is a sport of your own lines.

Three practice drills that actually work

The standstill drill — go to a field (find one near you with the disc golf course finder), and throw only standstill backhands for 30 minutes. No run-up. Focus on the flat release and the straight pull. This builds the muscle memory that a run-up can hide.
The towel snap — hold a towel by its corner and snap your wrist like a forehand. When the towel cracks, your wrist is snapping correctly. This is the fastest way to fix a dead forehand.
The putter-only round — play an entire round with nothing but a putter (see how to play disc golf if you’re new to the game itself). Putters forgive less, so every bad release is obvious — and fixing it is instant feedback.

When each throw wins

Backhand — straight shots, distance holes, hyzer lines that bend left (for right-handers), and most tee shots.
Forehand — dogleg-right holes, escape shots when your backhand line is blocked, and shots that need to bend around a tree at the last second.
Putter backhand — everything inside 100 feet.

You don’t need both to have a great round — but having both means there’s almost never a shot you can’t throw.

The honest truth about getting better

Your first field session, 200 feet will feel far. Your tenth, it’ll feel routine. The players who bomb 400-foot drives didn’t find a secret — they threw thousands of flat, relaxed practice throws and let the form settle. Slow down, relax the grip, and keep the release flat. The distance follows the form, not the other way around.

When you’re ready to try what you’ve learned on a real course, the disc golf course finder will show you the closest one — and if you’re brand new, start with a beginner-friendly course where the fairways forgive a first-round wobble. And don’t forget to check out our disc golf scoring guide so you know what the numbers on the scorecard actually mean.