Handstand lernen für Anfänger - Schritt für Schritt Anleitung - 7 ZORAS

Learn Handstand for Beginners - Step-by-Step Guide

Learn the Handstand: The Ultimate Guide for Beginners

The handstand is one of the most impressive calisthenics exercises and a milestone for any hybrid athlete. In this guide, we'll show you step-by-step how to learn the perfect handstand as a beginner – even without prior experience.

Why Handstand Training?

The handstand offers numerous benefits for your training:

  • Full-body strength: Strengthens shoulders, core, arms, and wrists
  • Balance & coordination: Massively improves your body awareness
  • Mental strength: Overcoming fears and building self-confidence
  • Foundation for skills: Basis for handstand push-ups, handstand walks, and more

Prerequisites: What you need

Physical requirements

Before you start handstand training, you should be able to:

  • Perform 10-15 clean push-ups
  • Hold a plank for 30 seconds
  • Possess basic wrist mobility

Equipment for Handstand Training

For optimal handstand training, we recommend:

  • Parallettes: Protect your wrists and allow for a neutral grip – ideal for beginners. Our 7Z Parallettes Hero are perfect for getting started.
  • Wall: For wall handstands and as a safety net
  • Soft surface: Yoga mat or exercise mat


7Z Parallettes High Pro for Planche and Handstand Training


Step 1: Wrist Preparation (Week 1-2)

Strong, mobile wrists are essential for the handstand. Perform these exercises daily:

Wrist Mobility Routine

  1. Wrist Circles: 10 repetitions per direction
  2. Finger Stretches: Pull fingers back, hold for 20 seconds
  3. Wrist Rocks: In tabletop position, shift weight back and forth, 15 repetitions
  4. Wrist Rotations: Palms together, elbows up and down, 15 repetitions

Tip: Use Mobility Blocks for gentler wrist angles during preparation.

Step 2: Build Strength (Week 2-4)

These exercises build the necessary strength for the handstand:

Pike Push-Ups

Start in an inverted V (Downward Dog position), hands shoulder-width apart. Bend your arms and lower your head towards the floor. 3 sets of 8-12 repetitions.

Plank to Down Dog

From a plank position, push your glutes up into Down Dog. Slowly return. 3 sets of 10 repetitions.

Shoulder Taps

In a plank position, alternately touch the opposite shoulder with one hand. 3 sets of 20 repetitions (10 per side).

Parallettes Training

Practice L-sits and plank variations on Parallettes to protect your wrists and build strength.

Step 3: Wall Handstand (Week 4-8)

The wall handstand is the safest way to learn the position:

Chest-to-Wall Handstand

  1. Start in a push-up position with your feet against the wall
  2. Walk your feet up the wall while moving your hands closer to the wall
  3. Goal: Chest almost touches the wall, body is vertical
  4. Hold for 10-30 seconds, work your way up to 60 seconds

Back-to-Wall Handstand

  1. Stand with your back to the wall, about 1 meter away
  2. Place hands shoulder-width apart on the floor, kick up with one leg
  3. Heels gently touch the wall
  4. Body extended, shoulders over hands
  5. Hold for 10-30 seconds

Important: Chest-to-Wall is better for correct shoulder position, Back-to-Wall for balance training.

Step 4: Free Handstand (Week 8-12+)

Now for the free handstand:

Kick-Up Technique

  1. Start in a lunge, arms overhead
  2. Place hands shoulder-width apart on the floor
  3. Kick up powerfully with the lead leg
  4. Trailing leg follows in a controlled manner
  5. Actively press fingers into the floor for balance

Balance Tips

  • Finger Pressure: Press fingers into the floor to correct going forward
  • Wrist Pressure: Shift weight onto the heel of your hand to correct going backward
  • Active Shoulders: Push shoulders away from the floor ("shoulders to your ears")
  • Core Tension: Tighten your stomach, pull ribs in
  • Gaze: Look at a point between your hands

Avoid Common Mistakes

1. Banana Back (Arching)

Problem: Letting your lower back sag
Solution: Engage core, tilt pelvis forward, pull ribs in

2. Shoulders not over hands

Problem: Shoulders too far forward or backward
Solution: Actively push shoulders up, position them directly over wrists

3. Insufficient Body Tension

Problem: Body is not straight
Solution: Full body tension like a plank, legs together and straight

4. Fear of Falling

Problem: Not enough momentum when kicking up
Solution: Practice cartwheel exits (rolling out sideways) as a safety measure

Training Plan: 8 Weeks to Handstand

Week 1-2: Foundation

  • Wrist Mobility: 10 minutes daily
  • Pike Push-Ups: 3x8-12
  • Plank Holds: 3x30-60 seconds
  • Shoulder Taps: 3x20

Week 3-4: Strength & Technique

  • Wrist Mobility: 5 minutes daily
  • Pike Push-Ups: 3x10-15
  • Chest-to-Wall Handstand: 5x20-30 seconds
  • Hollow Body Holds: 3x30 seconds

Week 5-6: Wall Handstand Mastery

  • Chest-to-Wall: 3x45-60 seconds
  • Back-to-Wall: 5x15-30 seconds
  • Wall Handstand Shoulder Taps: 3x10
  • Pike Push-Ups: 3x12-15

Week 7-8: Free Handstand

  • Kick-Up Drills: 10-15 attempts
  • Back-to-Wall with Heel Lifts: 5x10 seconds
  • Free Handstand Attempts: 10-20 per session
  • Wall Handstand as Backup: 3x45 seconds

Training Frequency: 3-4 times per week, 20-30 minutes each


Equipment Recommendations for Handstand Training

The right equipment makes all the difference:

Conclusion: Your Path to the Handstand

The handstand is a journey, not a sprint. With consistent training, the right technique, and patience, you'll achieve your first free handstand as a beginner within 8-12 weeks. Key points:

  • Daily wrist mobility
  • Progressive strength building
  • Clean technique over speed
  • Regular training (3-4 times a week)
  • Patience and perseverance

Start your handstand training today and become part of the 7 ZORAS Hybrid Athlete Community! 💪

Ready for your handstand training? Discover our Parallettes collection and find the perfect equipment for your success.

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