How to Hold a Pickleball Paddle: Grip & Pressure Guide

How you hold the paddle shapes every shot you hit — and gripping it wrong is a leading cause of arm pain. The good news: the basics take two minutes to learn. Here’s how to hold a pickleball paddle the right way.

The continental grip (start here)

The continental grip is the standard, all-purpose pickleball grip. The easiest way to find it: “shake hands” with the paddle — hold it out and grip it as if shaking hands, so the edge points at your opponent. It’s the same as holding a hammer to drive a nail. This grip lets you hit forehands, backhands, dinks, volleys, and serves without switching, which is why nearly all players use it.

Grip pressure: the secret most beginners miss

Grip pressure matters even more than grip style. Hold the paddle loosely — around a 3 to 4 out of 10 — especially for the soft game. Soft hands are what let you dink, reset, and absorb pace; a tight “death grip” makes the ball ricochet and pop up. Firm up slightly only at the moment of contact on a drive or a put-away. A relaxed grip is the single biggest key to a good soft game.

Choosing the right grip size

Grip size is comfort and injury prevention. A grip that’s too large forces you to squeeze harder (hello, pickleball elbow); too small and the paddle twists on contact. A quick check: hold the paddle in your continental grip — you should be able to fit the index finger of your other hand in the gap between your fingertips and palm. If you’re between sizes, go smaller and build it up with an overgrip.

Two-handed backhand grip

Many players add a second hand for the backhand — the dominant hand stays in the continental grip, and the off-hand sits above it, adding stability and power. If your backhand is a weakness, it’s worth trying. See our two-handed vs one-handed backhand guide.

Common grip mistakes

• Squeezing too hard — the top cause of pop-ups and pickleball elbow. Relax.
• A frying-pan grip (paddle face flat toward the ball) — limits your shots and weakens the backhand.
• The wrong grip size — strains the wrist and elbow.
• Switching grips mid-rally — unnecessary in pickleball; the continental grip does it all.

Frequently asked questions

How should you hold a pickleball paddle?

Use the continental grip — hold the paddle as if shaking hands with it (or holding a hammer), so the edge faces your opponent. This grip works for forehands, backhands, dinks, and volleys without switching, and it’s what nearly all players use.

What is the continental grip in pickleball?

The continental grip is the standard all-purpose pickleball grip, found by “shaking hands” with the paddle. It positions the paddle edge toward your opponent and lets you hit every shot without changing grips.

How tight should you hold a pickleball paddle?

Loosely — about 3 to 4 out of 10 grip pressure, especially for the soft game, firming up only slightly at contact on a drive. Soft hands enable dinks and resets; a tight death grip causes pop-ups and pickleball elbow.

What grip size should I use for pickleball?

Use the smallest grip that’s comfortable. Check by holding your continental grip — you should be able to fit the index finger of your other hand between your fingertips and palm. If between sizes, go smaller and add an overgrip.

Should I use a two-handed grip in pickleball?

It’s optional. Most players use a one-handed continental grip for everything, but adding a second hand on the backhand (off-hand above the dominant hand) can add stability and power. It’s worth trying if your backhand is weak.

Now build your shots

With a solid grip, learn the shots that win: dinking, the third-shot drop, and your backhand. New to the game? Start with how to play pickleball.