If your shots sometimes pop up, go long, or drop into the net even when your swing feels right, your grip might be the real issue.
In pickleball, the way you hold your paddle controls your paddle face angle, your ability to switch between forehand and backhand quickly, and how much touch or power you can access. The good news: you don’t need ten different grips. You need one excellent default grip, a couple of useful variations, and a simple system for when (and how) to switch.
Quick Start: The Best “Default” Grip for Most Players
If you want a grip that works for most shots in pickleball, especially in doubles, start with the continental grip.
This grip is the easiest for quick exchanges at the kitchen line, blocks, volleys, resets, and fast forehand to backhand transitions. You can also use it for drives and serves.
The 10-second handshake test
- Hold your paddle like you’re shaking hands with it.
- Your hand should feel “neutral,” not twisted far under or over the handle.
- Look at the “V” formed by your thumb and index finger. It should point roughly toward the top edge of the paddle.
If your palm is facing up, you’ve likely turned too much toward a forehand grip. If your knuckles are on top, you’ve turned too far the other way.
Common beginner mistake: squeezing too hard
Holding the paddle too tightly makes it less stable at contact, reduces your touch, and often causes dinks to pop up or volleys to feel shaky. Try to keep your grip secure but relaxed.
Why Your Grip Changes Everything (Control, Power, Spin, Injury Risk)
Your grip influences:
- Paddle face angle (whether shots tend to go up, down, or flat)
- Speed of transitions (forehand to backhand and back again)
- Ability to create spin
- Touch vs power
- Comfort and strain on your wrist/forearm
If you’re coming from tennis, you might be used to setting up for bigger swings and topspin. Pickleball (especially doubles) often demands quick reactions and compact strokes, which is why a versatile “net-friendly” grip matters so much.
Common Pickleball Paddle Grips
The Continental Grip (The Most Versatile Grip)
This is the main grip most players use in pickleball.
How to do it (hammer/handshake cue + “V” shape)
- Hold the handle like a hammer or a handshake.
- Your thumb rests comfortably (not rigid).
- The “V” between your thumb and index finger points toward the top of the paddle.
Best for
- Dinks and drop shots
- Volleys at the kitchen line
- Blocking hard drives
- Resets and soft hands
- Quick exchanges where you can’t afford to “re-grip”
You can adjust this grip slightly stronger or weaker based on what feels best, but keep it as a small change rather than a completely new grip.
The Eastern Forehand Grip (Forehand Drives & Easier Power)
The eastern forehand grip is popular for players who want a more natural forehand drive and serve, while still making it easy to switch between shots.
How to find it
Start in continental, then rotate your hand slightly so your palm sits a bit more behind the paddle face on forehands.
Best for
- Forehand drives and passing shots
- Serves
- Aggressive returns
Tradeoff
If you rotate more toward the eastern grip, your backhand might feel slower unless you can switch back quickly or use two hands on your backhand.
The Western or Semi-Western Grip (Topspin & Aggressive Forehands)
If you like hitting strong topspin forehands or rolling the ball with power, you can try a semi-western or western forehand grip.
How it feels
With this grip, your hand turns more under the handle, which helps you add topspin by brushing up the back of the ball. However, it can also make it easier to hit into the net if you don’t adjust.
Best for
- Heavy topspin forehand drives
- Aggressive forehand rolls
- Attacking higher balls
Tradeoff
This grip is harder to use for quick volleys and blocks at the kitchen line. It works well when you have time, but can be difficult if you need to react quickly.
The Two-Handed Backhand Grip (Stability & Power)
Using two hands on your backhand can really improve your consistency and power, especially if you have a tennis background.
Easy setup
- Bottom hand holds the paddle in a neutral-ish position (often close to continental).
- The top hand goes above it on the handle, adding stability.
Best for
- Backhand drives
- Returns
- Players who don’t trust a one-handed backhand yet
When to avoid it
During very fast exchanges or when reaching for wide shots, using two hands can feel limiting.
Grip Pressure: How Tight Should You Hold the Paddle?
Adjusting your grip pressure is one of the quickest ways to improve your game without changing anything else.
Use a simple 1–10 scale:
- 1 = barely holding it
- 10 = white-knuckle squeeze
For most touch and reaction shots, try to keep your grip at about 3 or 4 out of 10.
When to tighten vs loosen
Looser (3–4/10):
- dinks
- drops
- resets
- blocks where you’re absorbing pace
Tighter (5–7/10):
- serves
- full drives
- overheads
- put-away volleys
“Death grip” symptoms + quick fixes
If you notice your dinks popping up, blocks going too far, or your forearm getting tired quickly, try relaxing your fingers between points, holding the paddle more with your fingers than your palm, and exhaling before you hit the ball. This can help more than you might expect.
Where to Hold the Paddle (Handle Position + Ready Position)
Choking up vs holding lower
- Choke up slightly: more control and touch (nice for dinking)
- Hold a bit lower: more reach and leverage (helpful for drives/overheads)
Ready position: baseline vs kitchen
- Baseline: paddle out front, a bit lower—ready for drives and deeper balls
- Kitchen: paddle out front and slightly higher—ready to block, volley, and dink
A helpful habit is to keep your paddle in front of you, rather than letting it drop by your side. This makes playing feel easier.
When to Switch Grips (Without Overthinking It)
Here’s a simple way to keep it sane:
- If it’s fast and scrambly (especially at the kitchen): stay continental.
- If you have time and you’re attacking with your forehand: rotate a bit toward eastern (or more, if you’re a topspin person).
- If your backhand drive is shaky: consider two hands on that shot, then go right back to your normal ready position.
Switching grips should feel like a small finger adjustment you make while moving, not a big change that distracts you.
Common Grip Mistakes (And How to Fix Them Fast)
Pan-handle grip (the “frying pan” hold)
Often leads to an open face and popped-up balls at the net.
Fix: rotate back toward continental and re-check the “V.”
Locked wrist + stiff forearm
Kills touch and makes resets harder.
Fix: lower grip pressure and think “catch” the ball on blocks.
Over-pointing the index finger
A little extension can be fine, but overdoing it creates tension and instability.
Fix: keep your index finger relaxed and avoid anything that makes you grip the paddle too tightly.
Think you need to change the actually grip on your pickleball paddle? Learn how to change a pickleball grip here.
Drills to Build a Better Grip (5–10 Minutes Each)
Wall rally (relaxed hands)
Stand 6–10 feet from a wall and rally gently with continental.
Focus on: paddle out front + relaxed 3–4/10 grip.
Dink-only drill (touch training)
Cross-court dink with a partner.
If the ball pops up, loosen your grip. If it drops short, soften your swing and keep the paddle face steady.
Grip-switch reps (simple and practical)
Have a partner feed easy balls:
- Forehand drive with a slight eastern rotation
- Immediately return to the continental for the next volley/block
Keep the adjustment small and quick.
Pickleball Grip FAQS
What grip do most pickleball players use?
Many players, especially doubles players, use a continental grip as their default because it supports fast exchanges, dinking, and quick forehand/backhand transitions. Some rotate slightly toward eastern for drives and serves.
Should I use the continental grip for everything in pickleball?
You can, and many players do. But if you want easier forehand drive power or more topspin, a small rotation toward an eastern grip can help, especially when you have time.
How do I stop squeezing the pickleball paddle too tightly?
Use a 1–10 grip scale and aim for 3–4/10 on touch shots. Between points, relax your fingers, exhale, and reset your paddle out front. Tight hands are often a stress response, so consciously relaxing between rallies makes a big difference.
Ready to Try a New Paddle Hand Position?
If this all seems overwhelming, remember that you can become a strong pickleball player by focusing on just a few grip habits.
Begin by using the continental grip as your main grip, especially at the kitchen line. Pay attention to your grip pressure, since relaxed hands usually work better in pickleball. Once you’re comfortable, try a slight rotation toward an eastern forehand for attacking, and use a two-handed backhand if it helps your backhand feel more stable.
The next time you play, don’t try to change everything at once. Choose one thing to focus on, such as using the continental grip at the net or keeping a light grip on dinks, and stick with it for a game or two. You might be surprised at how quickly your paddle starts to feel like a natural part of your hand.
Looking for a new paddle? Explore our comprehensive pickleball paddle reviews.