Why the Side On Stance Matters for Squash Backhand Strokes
Standing side on means the chest and hips face the side wall, not the front wall. A right-handed player steps the right foot across the body, pointing that foot toward the front-left corner. The left foot sits behind and across, creating a stable base. The shoulders follow the feet, so the hitting shoulder ends up closer to the front wall while the non-hitting shoulder points toward the back wall.
The chin tucks near the leading shoulder during the backswing. If both eyes can see the front wall clearly, the player has not turned enough. That chin-to-shoulder contact serves as a quick check during practice—a reliable way to confirm the body has rotated sufficiently.
Why Does Body Alignment Restrict or Enable the Swing
The backhand stroke requires the racket to travel across the body. How the body faces determines how much room the racket has to move. An open stance, where the player faces the front wall, limits the racket's backward travel because the arm runs out of space quickly. That restriction forces a short, choppy swing that depends heavily on wrist action.
A side on stance creates a clear pocket beside the body. The racket drops into that space during the backswing and swings through without bumping into the hips or torso. That clearing space transforms a cramped motion into a fluid one. The arm does not fight against the body; it moves with it.
Players who stand too open find their own frame blocking the racket's natural path. The swing shortens, control diminishes, and the ball frequently sprays toward the middle of the court rather than hugging the side wall. The stance determines whether the body works with the swing or against it.
How Does the Side On Stance Create Space for the Swing
Squash rackets measure long, and the ball often runs close to the side wall. Those two facts create a recurring challenge—swinging a long implement in a narrow space. Standing side on keeps the hips and torso out of the racket's path, opening up room for the full swing.
The racket head can move back behind the body during preparation, then travel forward through a low-to-high arc. That path would be impossible if the player faced the front wall, because the body would block the racket's backward movement. The clearing space is not a luxury; it is a requirement for a full backhand.
This spatial advantage becomes especially noticeable on tight balls. When the ball hugs the wall, every inch of swing room matters. A player who can drop the racket into that pocket beside the body has a better chance of making clean contact than one whose swing is already restricted by poor alignment.
How Does Shoulder Rotation Generate Power
Power in the backhand comes from coiling and uncoiling the upper body, not from how hard the arm swings. In the side on stance, the shoulders rotate backward during the backswing. That rotation stores elastic energy in the trunk muscles. Rotating forward through the shot releases that energy, adding speed to the racket head without extra effort from the arm.
The sequence follows a clear order. The hips start the rotation, followed by the shoulders, then the arm and racket. That kinetic chain transfers energy from the ground through the legs, hips, and trunk to the racket. Each segment adds its contribution, so the final racket speed exceeds what the arm alone could produce.
A player who faces the front wall cannot coil the shoulders to the same degree. The rotation gets cut short, and the stroke loses that power source. Without the trunk's contribution, the arm must work harder, leading to fatigue and less consistent contact over the course of a match.
What Happens to Accuracy With a Side On Stance
Accuracy depends on a repeatable swing path and consistent racket face angle at contact. The side on stance provides a fixed structure—shoulder position, elbow height, and wrist alignment remain stable because the body's rotation governs the movement rather than isolated arm action.
That stability reduces variability. The player knows where the racket will be at contact because the rotation determines that position. A consistent swing path produces a consistent ball flight. The ball travels along a predictable line and stays tight to the wall, making it harder for the opponent to attack.
In an open stance, the arm has more freedom to move independently. That freedom introduces more variables into the stroke. The racket face may open or close slightly depending on wrist position, and the swing path may vary from one shot to the next. Those small differences add up, resulting in less reliable ball placement.
| Feature | Side On Stance | Open Stance |
|---|---|---|
| Chest orientation | Faces side wall | Faces front wall |
| Leading leg | Dominant leg steps across | Opposite leg leads |
| Swing path | Long, fluid, low-to-high | Short, cramped |
| Power source | Core rotation and weight transfer | Arm and wrist |
| Ball placement | Stays tight to the wall | Tends to spray middle |
| Shot disguise | Multiple options from same setup | Opponent reads intention earlier |
How Does Foot Placement Support the Stance
Foot placement establishes the foundation for the entire stroke. The front foot points toward the side wall, and the back foot sits perpendicular to it. Those two feet create a stable base roughly shoulder-width apart, with weight distributed between them.
From that base, the player pushes off the back foot during the forward swing. That push adds forward momentum, transferring energy from the legs through the hips to the shoulders. The weight transfer follows a smooth progression—starting on the back foot, shifting through the hitting zone, and finishing on the front foot at contact.
Without proper foot placement, the rotation lacks that grounded power source. The upper body may still turn, but without the legs driving it, the rotation carries less force. Foot placement turns the stance from a static position into a dynamic movement that supports the entire stroke.
What Role Does the Non-Hitting Arm Play
The non-hitting arm serves a purpose beyond just staying out of the way. During the backswing, that arm moves backward, working against the racket arm's movement. That opposition keeps the body stable and prevents the upper half from swaying or turning too far.
The non-hitting arm also starts the shoulder rotation. Moving it back creates a turning force that the hitting shoulder follows. That coordination keeps the swing rhythm smooth and stops the upper body from opening too soon. Opening early cuts the swing short and reduces the power available at contact.
Letting that arm hang loosely or stay still causes problems. Without the counterbalance, the body loses stability and the swing becomes harder to control. Keeping that arm engaged and moving with the racket arm helps maintain balance and timing.
How Does the Side On Stance Help Cover the Court
Reaching shots that sit deep in the back corners demands good reach. Lunging forward on the dominant leg from a side on position extends that reach. That extra length makes a real difference when digging out tight balls that sit low and close to the wall.
The forward lunge also positions the body closer to the ball's path. Covering ground becomes more efficient because the stance points the body toward the side wall, where most backhand shots come from. Fewer extra steps mean less wasted movement.
Getting low matters too. A lower stance lets the racket get under the ball, lifting it off the wall and sending it back down the court. Without that low position, tight balls stay low, and the shot often dies in the front corner.
How Does the Stance Disguise Shot Selection
Squaring the body to the side wall hides the player's intentions. The opponent cannot read wrist or shoulder alignment easily. From that same setup, the player can play a straight drive, a crosscourt, or a drop shot—all from the same preparation.
That uncertainty works in the player's favour. The opponent cannot move early because they do not know which way the ball will go. The player gains extra time to decide, and a late change in direction becomes harder for the opponent to anticipate.
Players who stand more open give away their plans earlier. The opponent sees the shoulder angle and knows where the ball is heading. That visibility lets the opponent move sooner and cover more of the court.
How Does Court Position Affect How Fully the Stance Can Be Used
The side on stance works well in most situations, but where the ball sits changes how fully a player can adopt it. When the ball runs tight to the side wall, the player may not have enough room to rotate completely. A slightly adjusted stance becomes necessary in those cramped spaces—still turned, but not as extreme.
When the ball sits further from the wall, the stance provides better reach and more room to swing. The player can step into the shot more fully, using body momentum to drive the ball. The extra space lets the shoulders rotate more completely, adding power to the stroke.
The ball's speed also affects the stance. A fast ball leaves less time to prepare. The player may need to shorten the stance or skip part of the backswing to make contact. Quick adjustments keep the stance useful even when time runs short.
What Are the Key Differences Between Stances
Each stance offers something different. An open stance allows quicker preparation, which helps with volleys or reaction shots where time is limited. The player can get the racket to the ball faster because the body does not need to rotate as far.
A square stance sits between open and side on. It gives moderate swing length and moderate preparation time. The side on stance provides the longest swing path and the greatest rotational potential, but it takes longer to set up.
The results show the differences. The side on stance produces a longer, smoother swing, draws power from core rotation, and keeps the ball close to the wall. An open stance leads to a shorter swing, relies on arm and wrist, and often sends the ball toward the middle of the court.
Things to weigh when choosing a stance:
- How much time the ball gives for preparation
- Whether the ball sits close to the wall or further out
- The player's comfort with rotation and movement
- What type of shot the situation calls for
How Can Players Practise the Side On Stance
Practising the stance means paying attention to body position. Shadow swings—going through the stroke without a ball—let the player feel the alignment and rotation without the pressure of hitting. A mirror or recorded video shows shoulder turn, foot placement, and chin position clearly.
Drills that focus on foot placement build muscle memory. The player steps into the side on position from a neutral stance, repeating the movement until it becomes automatic. That repetition reduces the mental effort required during match play.
A few simple checks during practice:
- The lead foot points toward the side wall
- The chin tucks near the leading shoulder during preparation
- Both eyes should not see the front wall clearly—that means the turn is enough
- Weight starts on the back foot and moves forward at contact
How Does the Side On Stance Fit Into Match Play
During a match, the stance becomes something players use repeatedly. Every backhand from the middle or back of the court benefits from a side on alignment. The stance supports drives, drops, and crosscourts alike.
Adapting the stance to different situations becomes natural with practice. A player who has drilled the movement enough does not think about foot placement or shoulder turn—the body takes care of those details. The mind focuses on shot selection while the stance provides the underlying structure.
The side on stance does not guarantee results, but it removes one source of inconsistency. Players who use it well find their backhands more reliable under pressure. The ball goes where intended, the swing feels smooth, and the body stays balanced through contact.