Leverage my 10 years of experience to master your handstand safely and effectively!

What you'll learn

The participants learn to apply the correct technique and body posture to enter the handstand in a controlled and safe manner.

The course provides exercises that specifically strengthen the core, shoulders, and wrists while improving balance.

Through detailed error analysis, participants understand which common mistakes occur and how to avoid them.

The participants develop a deeper understanding of their body and movements, building a solid foundation for more advanced exercises.

The participants learn how to integrate effective handstand exercises and drills into their training routine to achieve sustainable progress.

Upon completing the course, participants can independently follow their handstand training plan and set realistic goals for themselves.

Requirements

No special prior knowledge required: The course is specifically designed for beginners and those who have already tried handstands but are struggling to make progress.

Basic fitness: A certain level of general fitness (e.g., body control and mobility) is helpful but not strictly necessary.

Tools and Equipment: A wall or stable surface for support exercises. A mat or soft surface for safe training. Parallettes can be helpful, as some exercises are demonstrated using them.

Description

Hello and Welcome!My name is Benedikt, and I'm a certified personal trainer with the highest possible certification in Germany (A-License), as well as a medical fitness trainer and calisthenics coach. I've lost over 35 kilos, discovered my passion for fitness, and completely transformed my life. Today, I'm a two-time champion of the German Calisthenics League (GCL) and can hold a handstand for up to 2 minutes.But I know exactly what it feels like to be a beginner. My goal is to show you that you can not only learn the handstand but also develop a strong sense of body awareness along the way. This course is the result of my knowledge and personal journey. With my explanations and tips, you'll become more confident, stronger, and braver on your hands.What to Expect:Handstand Fundamentals: Understanding the correct body alignment and tensionMobility and Preparation: Exercises to improve joint mobility and body stabilitySpecific Strength Training: Building strong shoulders, core, and wrists—the foundation of your handstandError Analysis and Correction: Recognizing and avoiding common beginner mistakesSuccess Tips from 10 Years of Experience: Personal tips and tricks to help you reach your goal fasterWhy This Course is Unique:Experience Matters: You'll benefit from over 10 years of my experience in calisthenics and handstand training.My Personal Method: There are many ways to learn the handstand—I'll walk you through the exact method that has worked for me and my clients.Clear and Safe Instructions: With simple explanations and step-by-step videos, you'll understand exactly what to focus on—and you'll train safely and confidently.A Common Concern: "Am I Fit Enough?"Don't worry! This course is designed to help you progress step by step—without overwhelming you. I'll show you how to safely get onto your hands, find your balance, and improve your fitness as you go.I'm excited to see you grow stronger and more confident on your hands—let's get started!

Overview

Section 1: Theoretical Knowledge

Lecture 1 Introduction

Lecture 2 What is the Handstand and Why is it So Valuable?

Lecture 3 Anatomical Basics: Which Muscles Are Engaged?

Lecture 4 Body Alignment Basics: Tension and Positioning in the Handstand

Lecture 5 Mental Strength and Patience: Why the Mind Is Just as Important as the Body

Section 2: Preparatory Exercises and Mobility

Lecture 6 Wrist and Shoulder Mobility

Lecture 7 Core Stability: Exercises to Activate the Core

Lecture 8 Shoulder and Back Stretching: Improving Flexibility

Lecture 9 Preparatory Balance Exercises

Lecture 10 Wrist Strengthening and Injury Prevention

Section 3: Handstand Progression Levels

Lecture 11 Introduction to the Progression Plan: From Wall-Assisted to Free Handstand

Lecture 12 Wall-Assisted Handstand – Safe Entry and First Holding Exercises

Lecture 13 The ABCs of Handstand Technique

Lecture 14 Wall Walks for Increased Strength and Balance

Lecture 15 Tuck Push-Offs from the Wall

Lecture 16 Free Push-Off from the Wall

Lecture 17 Learning Kick-Ups

Lecture 18 Learning the "Free Fall" Without Fear

Lecture 19 Increasing Hold Time – Exercises for Greater Stability

Lecture 20 Exercises for Fine-Tuning & Control

Section 4: Error Analysis

Lecture 21 Common Beginner Mistakes in Technique

Lecture 22 Identifying and Targeting Strength Deficits (e.g., Lack of Shoulder Strength)

Lecture 23 Balance Errors: Why You Fall Forward or Backward

Lecture 24 Managing Setbacks and Overcoming Fear of Falling

Lecture 25 Conclusion + Checklist for a Clean Handstand Technique

Beginners: Individuals who want to learn the handstand from scratch and are looking for a solid guide and structured training steps.,Advanced Beginners: Individuals who have already attempted handstands but struggle to find their balance or hold the position for longer.,Fitness Enthusiasts: Participants from disciplines such as calisthenics, yoga, CrossFit, or gymnastics who want to improve their handstand skills.,Confident Movement Enthusiasts: Individuals who want to strengthen their body control, boost their confidence, and develop new movement skills.,Not suitable for: Individuals with acute shoulder or wrist injuries, unless cleared by a doctor or physiotherapist.