Boxing, MMA, and tennis may seem worlds apart, but at their core, all three sports rely on biomechanics, efficiency, and the ability to generate maximum force with minimal wasted motion. In combat sports, fighters are trained from the outset to use both hands effectively, not only for striking but for balance, defense, and movement. Likewise, tennis is undergoing a reevaluation of stroke mechanics, particularly regarding the declining use of the one-handed backhand in favor of two-handed backhands or even two single-handed forehands. By examining how fighters maximize their striking efficiency, tennis players may find new ways to optimize their stroke production and develop a more biomechanically sound playing style.
The Inefficiency of the Backhand: Lessons from Boxing and MMA
In boxing and MMA, fighters rarely throw a reverse backhand punch. The reason? It is biomechanically inefficient and generates far less power than other strikes. Instead, they rely on hooks, crosses, and jabs—movements that engage the body’s strongest muscle groups, utilizing internal rotation and the kinetic chain to maximize force output. A similar principle applies to tennis: the forehand is the more natural and powerful stroke due to the way it engages the internal rotators of the shoulder and trunk.
The one-handed backhand, by contrast, relies more heavily on the weaker external rotators and is biomechanically disadvantaged when dealing with high-speed incoming shots. Just as a boxer would not rely on a backhand strike when throwing a punch, tennis players may be better served by favoring strokes that leverage their body’s natural mechanics more effectively.
The Rise of the Two-Handed Backhand and Its Boxing Parallel
The modern two-handed backhand in tennis can be compared to a fighter’s use of both hands in combinations. A boxer does not rely solely on one arm to attack; they develop power in both hands to ensure balance and efficiency. Similarly, tennis players who use a two-handed backhand benefit from increased stability, greater force production, and reduced strain on the shoulder and wrist.
The two-handed backhand allows for better absorption of fast-paced shots, much like a boxer’s ability to parry or block an incoming strike using both hands. Additionally, the added support of the second hand enhances control under pressure, much like a fighter maintaining balance in the ring by distributing weight evenly between both legs and arms.
The Case for Two Single-Handed Forehands: A Combat Sports Approach
An emerging idea in tennis—two single-handed forehands, one on each side—mirrors the principle of developing equal proficiency with both hands in combat sports. Just as an MMA fighter trains their lead and rear hands to be equally effective for striking, a tennis player developing forehands on both sides could benefit from:
- More natural stroke mechanics using the stronger internal rotators.
- Greater ease in generating power compared to the one-handed backhand.
- Increased unpredictability and shot variety, forcing opponents to adjust constantly.
- A reduced risk of injury due to decreased reliance on weaker external rotators.
MMA fighters and boxers train to be ambidextrous, ensuring they are not vulnerable in a fight due to an overreliance on one side. If tennis players adopted a similar mindset—training two single-handed forehands instead of a traditional backhand—they could open up new tactical possibilities while minimizing biomechanical disadvantages.
Ambidextrous Training: A Competitive Advantage
Combat sports and tennis both demand rapid adaptability. Fighters who can switch stances fluidly—such as UFC champions who fight effectively from both orthodox and southpaw stances—confuse their opponents and gain a strategic edge. Similarly, tennis players who can hit forehands on both wings could neutralize opponents by removing the traditional weakness of the backhand side.
Additionally, motor control research shows that ambidextrous training can improve coordination and neuroplasticity. Just as elite athletes in boxing and MMA train both sides to ensure well-rounded skill sets, tennis players can benefit from similar training methodologies to enhance their shot-making consistency and overall physical durability.
Conclusion: The Future of Biomechanically Efficient Play
As combat sports have evolved to emphasize biomechanical efficiency and ambidextrous training, tennis may follow a similar trajectory. The two-handed backhand has already surpassed the one-handed backhand in professional play due to its superior stability and power. The next step may be embracing a model where players develop two dominant forehands, akin to how fighters train both hands to be equally lethal.
By applying the principles of combat sports training—efficiency, balance, and ambidexterity—tennis players can reimagine stroke production for a future that maximizes biomechanical potential and strategic versatility. Just as no elite fighter relies on a reverse backhand punch, no tennis player may need to rely on a biomechanically weaker backhand in the years to come.