Dunking a basketball is one of the most exciting plays in the sport. The ability to soar above the rim and throw down a powerful jam gets crowds on their feet and energizes teams. But dunking takes tremendous athleticism and coordination. So players are always looking for ways to get higher and throw down monster jams more easily. One question that comes up is whether it’s easier to dunk with one or two hands.
Advantages of one-handed dunks
There are a few potential advantages to dunking with just one hand:
- May allow you to reach higher – By keeping one arm free and extended upward, some players feel they can reach slightly higher with one hand on the rim rather than two.
- Easier to control ball – With just one hand on the ball, some players have an easier time controlling it and keeping it safely in their palm as they go up.
- Looks flashy – One-handed jams have an athletic, flashy look that excites crowds.
- Easier to hang on rim – Grabbing the rim with one hand can make it easier to hang on momentarily and avoid having the ball bounce back out.
For players who have the vertical leaping ability and grip strength, dunking with one hand can enable them to go higher and control the ball better on some jams. The style and flair of a one-handed throw down also appeals to many players.
Advantages of two-handed dunks
However, dunking with two hands also has some major advantages:
- More power and stability – With two hands on the ball, players can power through jams with more force while maintaining control.
- Easier for many players – Most players find two-handed dunks more natural and attainable. One-handed jams require tremendous hang time and hand strength.
- Safety – Dunking with two hands allows players to maintain grip and stability from takeoff to finish.
- Consistency – Two-handed dunks lead to fewer missed dunks or balls bouncing off the rim.
For most players, dunking with two hands provides the right blend of power, control, safety, and consistency to maximize their chances of completing the jam. The two-hand cockback and thunder down is the traditional power dunk that has proven successful for generations of players.
Examining the physics and biomechanics
To help settle the one hand versus two hands dunking debate, it helps to dig into the physics and biomechanics involved:
Force and momentum
When dunking, players are looking to generate enough downward force and momentum to propel the ball through the hoop with authority. With two hands on the ball, players can impart more total force on the ball as they explode upward and then guide the ball down into the cylinder. This helps overcome the downward momentum of the ball as gravity pulls it back down from the peak of the jump. The added force of the second hand counteracts the ball’s downward momentum more effectively for most players.
Grip strength and control
The strongest players can achieve an ironclad one-handed grip on the ball as they dunk. But most players find it easier to control and cradle the ball with two hands, especially through contested dunks in traffic. Two hands distributes the grip strength needed across all fingers and both arms symmetrically. And players tend to have greater combined grip strength in both hands versus just their dominant dunking hand.
Balance and stability
Because both hands are controlling the ball, two-handed dunks help players maintain balance and body control from takeoff through the finish. One-handed dunks require exceptional aerial body control to rise, cock the ball back and then explode through the rim with just one side of the body in motion. Most players will prove more stable and balanced using two hands through takeoff, flight and landing.
Margin for error
The margin for error is lower on one-handed dunk attempts. Without the second hand stabilizing the ball, a small mistake in grip, positioning or balance can lead to a missed dunk. Two hands gives players margin for error – if one hand slips, the other can compensate to still flush the dunk. One-handed dunks leave little room for any slight mistakes.
When to choose one hand versus two hands
Based on biomechanics and physics, two-handed dunks prove more powerful and controlled for most players. But some players with exceptional leaping ability and grip strength can still maximize one-handed dunks at times by attacking with momentum and throwing the ball down from great height.
Here are guidelines for choosing between one or two hands on a dunk attempt:
- Two hands – Contested dunks in traffic to better control the ball and absorb contact. Alley-oop passes which require securing the lob. Powerful baseline or post dunks to overpower defenders. Dunks where maximum force is needed to drive the ball through the hoop against momentum.
- One hand – Dunk attempts where the player already has great momentum attacking the rim and can focus on reaching as high as possible for maximum hang time. Attempts where the player has a wide open lane with no defender contesting or risk of contact. Showmanship dunks late in a blowout game just to excite the crowd.
Athletic players with great leaping ability who practice one-handed dunks regularly can become skilled at picking their spots for throwing down aerially with one hand. But the majority of dunk situations will call for the stability and power of two-handed slams for most players.
Muscles used when dunking
Dunking relies on an explosive, coordinated sequence of movements using muscles throughout the body. Here are the key muscle groups utilized when dunking with one or two hands:
Leg muscles
Power starts from the ground up, so leg muscles are critical for both one and two-handed dunks. The key leg muscles activated include:
- Quadriceps – The large muscular quads on the front of the thigh extend the knee to provide forward propulsion when dunking.
- Glutes – The gluteal muscles contract to drive hip extension for upward lift.
- Calves – The calves propel the jumper upward by plantar flexing the ankles.
Core muscles
Dunking relies on strong contraction of the core muscles to transfer force from the legs upward through the torso. Core muscles engaged include:
- Rectus abdominis – The six-pack rectus muscles stabilize the spine and pelvis.
- Obliques – Side muscles like the external obliques control rotation and resist spinal torsion.
- Erector spinae – Back muscles running along the spine stabilize and extend the trunk.
Shoulder and back
The trapezius muscles along the back and rear shoulder muscles like the deltoids powerfully elevate the arms overhead to reach the rim and control the ball.
Arm and grip
Arm and hand muscles show the greatest difference in activation between one and two-handed dunks. With two-handed dunks, arm workload is more balanced between both limbs. For one-handed dunks, the dunking-side arm and hand muscles are activated at very high levels to explosively cock and extend the arm while gripping the ball with tremendous crushing force using muscles like:
- Biceps
- Triceps
- Brachioradialis
- Forearm flexors
- Forearm extensors
- Wrist flexors
- Finger flexors
These muscles contract maximally to keep the ball under control from a one-handed windup through the violent finish. With two hands, grip demands are more evenly distributed between arms.
Training to improve one and two-handed dunks
Any player looking to throw down one or two-handed dunks can benefit from targeted training. Here are effective exercises to improve dunking technique and ability:
Plyometrics
Plyometric exercises like box jumps, broad jumps and depth jumps build the explosive power needed to sky high. Performing plyos with two hands on a basketball or medicine ball also reinforces controlling the ball powerfully with both hands as when dunking.
Squats and deadlifts
Full squats and deadlifts build tremendous strength in the legs, glutes and hips to help jump higher. Core muscles are also challenged to remain stable under the heavy loads.
Upper body strength training
Bench press, push ups, pull ups, rows and shoulder presses strengthen the muscles that powerfully extend the arms overhead and control the ball through contested dunks.
Grip and wrist strength
Squeezing hand grippers, wrist curls and extensions, finger curls and hand exercises with stress balls or putty help build the iron grip needed to hold onto the ball when dunking with one or two hands.
On-court leaping and dunking drills
Repeatedly practicing maximum vertical leaping and dunking drills on the court trains proper technique and timing. Having a coach provide feedback helps players optimize their leaping, hand positioning and dunking biomechanics.
By training for both one and two-handed dunking techniques, players build full-body explosiveness, strengthen the muscles involved, and refine skills like hand-eye coordination, balance and ball control in the air.
Injury risks
Dunking places tremendous forces across the body, so both one and two-handed jams carry injury risks including:
- Finger injuries – Hyperextending or jamming fingers on the rim.
- Hand and wrist – Sprains from cocking the ball with one hand or gripping the rim.
- Shoulder – Dislocations or muscle strains from maximal reaching and overhead elevation.
- Back – Disc herniations, muscle strains or vertebrae fractures from uncontrolled landings.
- Knee – ACL tears, dislocations or fractures due to landing imbalances.
- Ankle – Rolls or fractures upon landing.
To minimize injury risk:
- Always warm-up and stretch the muscles before attempting dunks.
- Use two hands whenever possible for control.
- Avoid trying risky, flashy dunks attempting to show off.
- Land softly with balance and proper knee and ankle alignment.
Takeaway on one vs. two hands
While flashy one-handed jams have their time and place, for most dunking situations, powering the ball through the hoop with two hands is the smarter, safer and more effective way to dunk. Two hands allows players at any level to go up strong, maintain control, absorb contact, and finish through the rim with force. Mastering the two-handed cockback and thunder down is a rite of passage for anyone looking to become a great dunker.
One-handed dunks certainly highlight tremendous leaping ability and grip strength. But for in-game dunking, the balance, power and consistency of two hands gives players the best chance to throw down monster jams while minimizing injury risk.