Few topics in basketball generate as much quiet curiosity and instinctive dismissal as the underhand free throw, often labeled the “granny shot.” From time to time, videos resurface claiming that data proves it is superior and that players avoid it purely out of embarrassment.
At SportsEdTV, the goal is not to chase viral claims. The goal is to help coaches, athletes, and parents understand what the science actually supports, what remains unresolved, and how to think critically about performance decisions.
This article examines the underhand free throw through the lenses of biomechanics, motor control, and basketball-specific research. Rather than arguing for or against a single technique, it clarifies why the idea remains scientifically plausible, why it has never been decisively proven at the elite level, and what lessons it offers about shooting mechanics, error tolerance, and performance under pressure.
What the Underhand Free Throw Actually Is and Is Not
An underhand free throw is a two-handed, pendulum-style motion in which the ball is released from below the waist and propelled upward with a smooth, symmetrical movement. Its defining characteristics typically include a relatively high arc, stable and consistent backspin, a lower peak release speed than many overhand free throws, and reduced left-to-right asymmetry at the point of release.
What it is not is a trick shot, a violation of the rules, automatically easier to learn, or a guaranteed accuracy upgrade.
The real discussion is not about style or aesthetics. It is about how different mechanics influence sensitivity to error.
