The handstand is more than just an acrobatic move—it is a symbol of control, strength, and balance. Mastering it trains both body and mind simultaneously. But how do you get started? Which muscles are crucial? And why do so many people find the handstand so difficult? In this post, we show you how to learn the handstand systematically—using simple exercises, useful accessories like handstand blocks, and a clear plan.
👉 Tip: Discover our high-quality handstand blocks in the SchenkSpass shop for greater safety and control while practicing.
How to get started with the handstand
It all begins with the question: How do I actually start?
Initially, the goal isn't to stand perfectly on your hands right away, but to establish a secure foundation:
Develop balance: Initial exercises against a wall or on a soft mat help you get used to the new "upside-down" orientation.
Overcome fear: Many people struggle at first not because of a lack of strength, but due to uncertainty. A soft surface or a training partner can help.
Understand technique: A handstand isn't just a test of strength—posture, breathing, and body tension are crucial.
💡 Tip: Start with the "wall walk"—walk your feet up the wall while inching your hands closer to it. This gives you an early feel for what a stable handstand is like.
Handstands with handstand blocks
Handstand blocks are an ideal tool for both beginners and advanced practitioners. They provide an elevated, stable surface that helps you build balance and relieves strain on your wrists.
Benefits of handstand blocks:
Increased stability: Especially for beginners, gripping the blocks feels more secure than placing hands flat on the floor.
Reduced wrist pressure: Ideal for those with weak or sensitive joints. Improved technique: The elevated position forces better body tension and automatically promotes proper posture.
👉 Try it now: Discover handstand blocks in the shop
Exercise with blocks: Place two blocks shoulder-width apart. Squat down, grip the blocks firmly, and push yourself up into a handstand in a controlled manner—either freestanding or with the help of a wall. The goal is to find your balance without immediately falling back down.
Preparatory exercises for your first handstand
Before you get up on your hands, you should properly prepare your body. These exercises are ideal for beginners:
1. Plank with shoulder activation
Hold a high plank (push-up position) and actively press your shoulders outward. This trains your body tension and shoulder strength.
2. Avoid arching the back (Hollow Body Hold)
Lie on your back and lift your legs and shoulders slightly. Keep your lower back pressed against the floor. You need this position for the handstand!
3. Wall handstand
Stand with your back to the wall and walk your feet up it. Hold the position briefly and focus on engaging your core and glutes.
4. Wrist mobilization
Regularly rotate, stretch, and stabilize your wrists—they are the crucial link for maintaining balance.
Why is the handstand so difficult?
Many people think, "I'm too weak for a handstand." But in reality, other factors are often at play:
Upside-down body awareness: The shift in perspective can be a major challenge for your balance.
Lack of body tension: Without core and back engagement, you easily slip into an arched back position.
Fear of tipping over: The mental aspect shouldn't be underestimated. A safe environment or a partner can help immensely here. Wrist strain: Untrained wrists fatigue quickly—which is why targeted training is so important.
👉 Important: Give yourself time. A handstand isn't a sprint—it’s a journey.
Muscles needed for the handstand
A good handstand requires strong coordination between many muscle groups:
Shoulders & trapezius: Stabilize the overhead position and support your body weight.
Abdominal muscles (core): Keep you straight and prevent your back from arching or sagging.
Erector spinae & lower back: Maintain an upright line in the air.
Glutes: Provide stability through tension.
Wrists & forearms: For balance, control, and making adjustments.
The better your body functions as a unified whole, the easier the handstand becomes. That’s why full-body exercises—such as plank variations, shoulder presses, and core stabilization—are valuable additions to actual handstand training.
