So, a while back I had this accidental "epiphany" about forehand and I was suddenly able to throw 350'+ but after a few weeks I could no longer do this. I thought I needed to turn my shoulders back farther while facing forward with my torso or something like that. It turns out what I was actually doing was pronating my hand in my follow-through for the first time while simultaneously doing a big exaggerated wind-up that made me either throw really far or straight into the ground.
Once I had lost my ability to throw this way I was desperate to figure out what I had done differently. Someone basically told me the correct motion to do (pronating) and what I was doing (supinating) but he didn't have exact words for it and I couldn't figure out exactly what/how I should be doing with my arm/hand.
For some reason it took me quite a while to think of this but eventually I watched this video on how to throw a baseball:
https://youtu.be/1UFFTXGbb8Y?t=267
At this point in the video he talks about pronating vs supinating and it made me realize that not pronating your hand is basically just not finishing the throw. The snap of the wrist and the fingers goes along with pronating the hand and that's what finishes a throw. If you snap your wrist and fingers without pronating the hand you're not finishing the throw and you risk hurting your shoulder.
It took me a little while to realize exactly what was going on, I thought maybe I had to pronate my hand the entire time to get this to stick but then I looked again at the guy who I model my forehand after:
https://youtu.be/w5w_Ue3HRhw
He just pronates on follow through and doesn't bother holding his hand in a pronated position in the swing at all. This isn't something that everyone does, it seems like people with a baseball background tend to pronate at least a little bit the whole time. Point being, I don't need to change my whole swing, I just need to make sure I finish the throw by pronating my hand when I snap my wrist and fingers.
Here's my forehand now
https://youtu.be/X2pHCXu3meI
Things I need to work on: My reachback leaks a little high and behind myself, and I don't get the best push off my back leg as it slips out a bit due to my knee moving inwards.
Things that look good (to me): Brace looks great (could maybe have a bit more of an angle to the ground rather than being straight up and down). When I focus on it, my wrist/finger snap is quite good.
I've also made a breakthrough in my backhand, I've finally figured out how to brace correctly. It's so simple, I just move my whole leg from the hip. I've always tried to articulate my leg movement from the ankle to the knee to the hip. I just move the whole thing like a metal pole from my hip and when it goes as far out as it can and hits the ground it braces immediately. It's made a lot of other things sloppy in my throw so I don't have a good video of it yet but I'm definitely throwing farther than ever. I threw a putter 320' slightly uphill the whole way, I was pretty happy about that
. I'll make a separate post sometime soonish about my backhand, depends on how long it takes to get this darn off-arm under control again (seriously, every form change makes it go buck-wild).