The Perfect Adult Beginner Forehand: Learn This First If You Want to Rally
The adult beginner forehand (what actually matters)
To hit an adult beginner forehand, use an eastern grip, turn your hips sideways, take the racket back early, and make contact out in front by your lead foot. Swing low to high so the ball clears the net with room to spare, then keep the racket moving and finish across your body. Your goal is a rally, not power.
There are three strokes every beginner needs to play tennis: the forehand, the backhand, and the serve.
But let’s be honest — the forehand is the one that hooks you.
You’ll hit it more than any other shot. It’s the stroke that decides whether you can rally, or whether tennis turns into standing around, picking up balls, and hoping the next one goes in.
From years of coaching adults — both at home and on court with me in Mallorca — I see the same frustration over and over again:
Adults aren’t lacking effort.
They’re lacking clarity.
So let’s simplify this.
Why the beginner forehand feels harder than it should
Most beginner forehand advice online is overwhelming and out of order.
Adults are told to:
Add topspin too early
Change grips before they can control the ball
Copy swings that don’t match their body or timing
That’s backwards.
As a beginner, your job is not power, spin, or style.
Your job is simple:
Get the ball over the net and inside the court — consistently enough to rally.
If you can rally six balls in a row, tennis suddenly makes sense.
The forehand grip: keep it simple
For beginners, the eastern forehand grip is the place to start.
It:
Encourages clean contact
Helps you feel the ball
Makes it easier to hit through the court instead of straight into the net
Yes, you’ll hear about semi-western grips everywhere.
That comes later — when you’re ready to add topspin.
Right now, control beats everything.
(If you haven’t already, this forehand pairs directly with the grips we covered in the Tennis Grips for Beginners post.)
The forehand in plain English (no tennis jargon)
Here’s all you need to focus on:
See the ball early
Turn hips & shoulders sideways towards the ball coming to you
Take the racket back early
Use your non-hitting hand to balance
Make contact out in front, by your lead foot
Keep the racket moving. Swing through and finish across your body, with the butt of the racket pointing toward your opponent. Keep your grip relaxed, not tight.
Watch your finish: if the racket stops early or folds back toward your shoulder, that's the wrist collapsing. It's unsafe and it kills your shot. Let the swing carry the racket all the way through.
That’s it.
No angles. No physics lesson. No overthinking.
The most important detail adults miss: balance
Your non-dominant hand matters more than you think.
If it hangs down by your side, your body has no reference point. Balance disappears, and timing goes with it.
When that non-hitting hand extends out in front of you:
Your body stays stable
Your contact point becomes clear
Your swing feels easier
Junior players do this naturally. Adults don’t — simply because they didn’t learn it early.
This is the single adjustment I make most often with adult players, and the one that brings the fastest improvement.
Check out his left non-hitting hand
Contact point: where good forehands are born
A good forehand is contact made out in front of your body.
Not beside you.
Not late.
Not rushed.
Your non-dominant hand shows you exactly where that contact should be.
When adults fix this one thing, rallying improves almost immediately.
If you build these fundamentals early, rallying stops feeling chaotic and starts feeling controlled
“Swing for the fences” (and why it works)
This isn’t about power.
I want your body loose.
Your arms relaxed.
Your swing long and free.
When you swing through the ball — imagining the fence on the other side of the court — your body does what it’s designed to do.
Tension disappears.
The ball travels deeper.
Your forehand starts to feel natural.
Depth matters more than pace at this stage. Deep balls give you time. Time gives you confidence.
The finish (don’t obsess over it)
After contact, let the racket finish naturally across your body.
You don’t need to exaggerate it.
You don’t need to wrap it around your neck.
You just need a relaxed, complete motion that doesn’t strain your wrist or shoulder.
As always: less is more.
Why group lessons often stall beginner forehands
This is where many adult beginners get stuck.
Group lessons are fun and social, but:
There’s limited individual feedback
Grip and contact issues go unnoticed
Bad habits linger too long
That’s why true beginner group camps are rare.
One of the places that runs them consistently - year round is Rafa Nadal Academy, where beginners can be on court in larger groups.
(Use our Partner code: IndieTenis for up to 15% off any training program or accommodation.)
FAQ
How do I hit a forehand as a beginner?
Use an eastern grip, turn sideways, take the racket back early, and meet the ball out in front by your lead foot. Swing low to high so the ball clears the net, then finish across your body. Aim to rally, not to hit hard.
What grip should a beginner use for the forehand?
Start with the eastern grip. It puts the strings square to the ball, so you can feel contact and control where it goes. Semi-western comes later, when you're ready to add topspin.
Why do I keep hitting my forehand into the net?
Think about what's in front of you: the net. The ball has to clear it first, so your racket needs to start below the ball and swing low to high. If you swing flat or level, the ball has nowhere to go but into the tape.
How long does it take to learn a forehand as an adult?
Most adults can rally comfortably within a few weeks of regular practice, once the basics are clear. Consistency comes from repeating the same simple steps, not from adding more technique.
A faster option some adults choose
Some adults decide they don’t want to stay stuck in the beginner phase for long.
That’s where private coaching changes everything quickly.
I offer a 10-hour intensive beginner private package in Mallorca (€947), available year-round on clay courts — the best surface to learn on because of its slower pace.
It’s not a camp. If you're completely new to tennis, a structured group environment like the Rafa Nadal Academy can be a strong fit. Book with our official partner code INDIETENIS for training and accommodation savings.
If you’re already playing matches — even if things feel inconsistent — and want to understand why your shots break down under pressure, that’s where our small-group coaching weeks in Mallorca come in.
It’s focused, personal coaching — and you still get a real holiday while you’re at it.
It’s simply an option for adults who already know:
“I like tennis. I just want to get competent faster.”
With love from Mallorca~