{"id":5565,"date":"2024-09-09T14:21:43","date_gmt":"2024-09-09T14:21:43","guid":{"rendered":"https:\/\/mariusgremaud.com\/?page_id=5565"},"modified":"2026-10-11T22:20:04","modified_gmt":"2026-10-11T22:20:04","slug":"handstand-roadmap","status":"publish","type":"page","link":"https:\/\/mariusgremaud.com\/de\/home\/handstand-roadmap\/","title":{"rendered":"Handstand-Roadmap"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"5565\" class=\"elementor elementor-5565\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-80c01a0 e-con-full mgw-c e-flex e-con e-parent\" data-id=\"80c01a0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c8dac61 elementor-widget elementor-widget-html\" data-id=\"c8dac61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div 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h3{font-size:20px}\n.mgw-card p{font-size:14px;line-height:1.7;color:#3A2E22}\n.mgw .mgw-card--link{color:#1A1A1A;transition:border-color .15s ease}\n.mgw .mgw-card--link:hover{border-color:#72471A;color:#1A1A1A}\n.mgw .mgw-link{margin-top:auto;padding-top:4px;font-size:14px;font-weight:700;color:#72471A;text-decoration:underline;text-underline-offset:4px}\n@media (max-width:1024px){.mgw-wrap{padding:0 32px}.mgw-hero{gap:40px}.mgw-aims{grid-template-columns:repeat(2,minmax(0,1fr))}}\n@media (max-width:767px){\n.mgw-wrap{padding:0 20px}\n.mgw-hero{grid-template-columns:1fr;gap:28px;padding-top:28px;padding-bottom:48px}\n.mgw h1{font-size:34px;letter-spacing:-.5px}\n.mgw-lead{font-size:15px}\n.mgw-map{padding:14px;border-radius:18px}\n.mgw h2{font-size:24px}\n.mgw-sec{padding-top:56px;padding-bottom:56px;gap:24px}\n.mgw-aims{grid-template-columns:1fr;gap:16px}\n.mgw-path{padding-top:56px;padding-bottom:24px}\n.mgw-step{grid-template-columns:40px minmax(0,1fr);gap:16px;padding-bottom:56px}\n.mgw-step::before{left:19px;top:40px}\n.mgw-node{width:40px;height:40px;font-size:14px}\n.mgw-step__lead{font-size:15px}\n.mgw-step__grid{grid-template-columns:1fr;gap:14px}\n.mgw-box{padding:18px}\n.mgw-end{grid-template-columns:40px minmax(0,1fr);gap:16px}\n.mgw-end__sign{width:40px;font-size:32px}\n.mgw-end p{font-size:15px}\n.mgw-cards{grid-template-columns:1fr;gap:16px}\n.mgw-card{padding:22px}\n}<\/style>\n<section class=\"mgw-wrap mgw-hero\">\n<div class=\"mgw-hero__txt\">\n<span class=\"mgw-eyebrow\">Free guide \u00b7 Handstand roadmap<\/span>\n<h1>The handstand roadmap<\/h1>\n<p class=\"mgw-lead\"><strong>Four stages, one path that never really ends.<\/strong> See where you stand, what to work on next, and how to train for it.<\/p>\n<p class=\"mgw-text\">The roadmap helps you understand the path ahead and see the steps toward your goals. For each stage, it lists the key concepts to work on and puts your practice in order, step by step.<\/p>\n<\/div>\n<figure class=\"mgw-map\" style=\"margin:0\"><svg viewBox=\"0 0 560 420\" role=\"img\" aria-labelledby=\"mgwMapT\"><title id=\"mgwMapT\">A path with four stages, Starter, Intermediate, Advanced and Beyond, that keeps going<\/title>\n<defs><linearGradient id=\"mgwFade\" gradientUnits=\"userSpaceOnUse\" x1=\"430\" y1=\"95\" x2=\"545\" y2=\"25\"><stop offset=\"0\" stop-color=\"#72471A\" stop-opacity=\"1\"\/><stop offset=\"1\" stop-color=\"#72471A\" stop-opacity=\"0\"\/><\/linearGradient><\/defs>\n<path d=\"M60 360 C120 360 150 292 200 280 C262 266 290 232 320 190 C350 148 392 104 430 95\" fill=\"none\" stroke=\"#72471A\" stroke-width=\"3\" stroke-linecap=\"round\"\/>\n<path d=\"M430 95 C470 86 505 60 545 25\" fill=\"none\" stroke=\"url(#mgwFade)\" stroke-width=\"3\" stroke-dasharray=\"7 9\" stroke-linecap=\"round\"\/>\n<text x=\"512\" y=\"74\" font-size=\"40\" fill=\"#9A6019\" opacity=\".55\" aria-hidden=\"true\">\u221e<\/text>\n<a href=\"#starter\"><circle cx=\"60\" cy=\"360\" r=\"23\" fill=\"#FFFDF8\" stroke=\"#72471A\" stroke-width=\"2.5\"\/><text x=\"60\" y=\"365\" font-size=\"15\" font-weight=\"700\" text-anchor=\"middle\" fill=\"#72471A\">01<\/text><text class=\"lbl\" x=\"94\" y=\"367\" font-size=\"21\" font-weight=\"700\">Starter<\/text><\/a>\n<a href=\"#intermediate\"><circle cx=\"200\" cy=\"280\" r=\"23\" fill=\"#FFFDF8\" stroke=\"#72471A\" stroke-width=\"2.5\"\/><text x=\"200\" y=\"285\" font-size=\"15\" font-weight=\"700\" text-anchor=\"middle\" fill=\"#72471A\">02<\/text><text class=\"lbl\" x=\"230\" y=\"306\" font-size=\"21\" font-weight=\"700\">Intermediate<\/text><\/a>\n<a href=\"#advanced\"><circle cx=\"320\" cy=\"190\" r=\"23\" fill=\"#FFFDF8\" stroke=\"#72471A\" stroke-width=\"2.5\"\/><text x=\"320\" y=\"195\" font-size=\"15\" font-weight=\"700\" text-anchor=\"middle\" fill=\"#72471A\">03<\/text><text class=\"lbl\" x=\"352\" y=\"214\" font-size=\"21\" font-weight=\"700\">Advanced<\/text><\/a>\n<a href=\"#beyond\"><circle cx=\"430\" cy=\"95\" r=\"23\" fill=\"#72471A\" stroke=\"#72471A\" stroke-width=\"2.5\"\/><text x=\"430\" y=\"100\" font-size=\"15\" font-weight=\"700\" text-anchor=\"middle\" fill=\"#FBF8F2\">04<\/text><text class=\"lbl\" x=\"398\" y=\"56\" font-size=\"21\" font-weight=\"700\" text-anchor=\"end\">Beyond<\/text><\/a>\n<\/svg><\/figure>\n<\/section>\n<section class=\"mgw-band\"><div class=\"mgw-wrap mgw-sec\">\n<div class=\"mgw-sec__head\"><span class=\"mgw-eyebrow\">What the roadmap does<\/span><h2>A map, not a shortcut.<\/h2><\/div>\n<ul class=\"mgw-aims\">\n<li><b>01<\/b>Explains the steps toward handstand proficiency.<\/li>\n<li><b>02<\/b>Lists the elements that make your handstand grow.<\/li>\n<li><b>03<\/b>Puts objectives and basic exercises in the right order.<\/li>\n<li><b>04<\/b>Defines an effective way to train.<\/li>\n<li><b>05<\/b>Keeps room for fun as well as technique.<\/li>\n<\/ul>\n<\/div><\/section>\n<section class=\"mgw-wrap mgw-path\">\n<article class=\"mgw-step\" id=\"starter\">\n<div class=\"mgw-node\" aria-hidden=\"true\">01<\/div>\n<div class=\"mgw-step__body\">\n<span class=\"mgw-eyebrow\">Stage 01 \u00b7 Handstand Starter<\/span>\n<h2>From luck to control.<\/h2>\n<p class=\"mgw-step__lead\">At first, enthusiasm carries you. You practice without a real method, progress is slower than you hoped, and your successes come from luck rather than control.<\/p>\n<div class=\"mgw-step__grid\">\n<div class=\"mgw-box\"><h3>You work on<\/h3><ul><li>Bailing out safely, so a fall never turns into a big one<\/li><li>Cartwheel shapes and wall preparations<\/li><li>Endurance, to feel at ease upside down<\/li><li>Kicking up into the sweet spot<\/li><li>Training both with and without the wall<\/li><\/ul><\/div>\n<div class=\"mgw-box\"><h3>What changes<\/h3><ul><li>Most hand balancers go through a fear phase and get stuck against the wall. Knowing how to come down is what builds confidence.<\/li><li>A teacher helps you structure your training and lets you feel what the right position really is.<\/li><li>You start to know where your focus should be.<\/li><\/ul><\/div>\n<\/div>\n\n<details class=\"mgw-more\"><summary>Read more about this stage<\/summary><p>Working with and without the wall keeps you from depending on it, so you can stand on your hands anywhere.<\/p><p>Combining kick-ups with wall work trains both the way into the handstand and the balance itself.<\/p><\/details>\n<\/div>\n<\/article>\n<article class=\"mgw-step\" id=\"intermediate\">\n<div class=\"mgw-node\" aria-hidden=\"true\">02<\/div>\n<div class=\"mgw-step__body\">\n<span class=\"mgw-eyebrow\">Stage 02 \u00b7 Handstand Intermediate<\/span>\n<h2>From holding to mastering.<\/h2>\n<p class=\"mgw-step__lead\">You can stand on your hands and start exploring different shapes on two arms. You begin to feel the difference between achieving a position and mastering it, in your movement and in the clarity of your balance.<\/p>\n<div class=\"mgw-step__grid\">\n<div class=\"mgw-box\"><h3>You work on<\/h3><ul><li>The main shapes on two arms, and their variations<\/li><li>Locking your line of weight inside your hands: the key to success, and the measure of your level<\/li><li>Changing surfaces: from the floor to blocks<\/li><li>The speed and quality of your movement, and asymmetric shapes<\/li><li>Breaking movements down and spotting what exercises have in common<\/li><\/ul><\/div>\n<div class=\"mgw-box\"><h3>What changes<\/h3><ul><li>Your training balances three things: basics, new skills and a fair amount of fun.<\/li><li>With a clear structure, you become fully focused on the task in front of you.<\/li><li>Part of your practice becomes creative.<\/li><\/ul><\/div>\n<\/div>\n<p class=\"mgw-note\">This stage takes around a year.<\/p>\n<details class=\"mgw-more\"><summary>Read more about this stage<\/summary><p>By the end, you are at ease because your balance is efficient and most positions feel comfortable. Your vocabulary is large enough to stand freely, and to explore on your own: new movements, new entries, new shapes.<\/p><p>Your goals here prepare the next stage. They become the basics for the one-arm handstand and the foundation for your press.<\/p><\/details>\n<\/div>\n<\/article>\n<article class=\"mgw-step\" id=\"advanced\">\n<div class=\"mgw-node\" aria-hidden=\"true\">03<\/div>\n<div class=\"mgw-step__body\">\n<span class=\"mgw-eyebrow\">Stage 03 \u00b7 Handstand Advanced<\/span>\n<h2>One arm, one thing at a time.<\/h2>\n<p class=\"mgw-step__lead\">Your vocabulary on two hands is now large, with plenty of movement to play with. It becomes the foundation for new goals: you set off on the long road toward the one-arm handstand and the different ways to press up.<\/p>\n<div class=\"mgw-step__grid\">\n<div class=\"mgw-box\"><h3>You work on<\/h3><ul><li>One-arm conditioning, every day<\/li><li>Drills, inside a structured routine<\/li><li>Different platforms: the floor is the hardest, blocks and canes are easier<\/li><li>Precise placement, for a handstand that takes minimal effort<\/li><li>The basics, still your main tool<\/li><\/ul><\/div>\n<div class=\"mgw-box\"><h3>What changes<\/h3><ul><li>The path is long and often frustrating. Your determination matters.<\/li><li>You learn to trust the process and to use effective methods.<\/li><li>The link between mind and body gets finer. Anything done in haste fails: you do one thing at a time.<\/li><\/ul><\/div>\n<\/div>\n\n<details class=\"mgw-more\"><summary>Read more about this stage<\/summary><p>Building the foundation of the one-arm handstand is a long process that pays off much later. That is the price of the goal.<\/p><p>Success comes gradually. Your first holds won\u2019t be very stable, and injuries can happen. Over time, the drills teach you a precise position, and correct placement becomes an obsession, because it is what makes a handstand efficient.<\/p><\/details>\n<\/div>\n<\/article>\n<article class=\"mgw-step mgw-step--last\" id=\"beyond\">\n<div class=\"mgw-node\" aria-hidden=\"true\">04<\/div>\n<div class=\"mgw-step__body\">\n<span class=\"mgw-eyebrow\">Stage 04 \u00b7 Handstand Beyond<\/span>\n<h2>Your handstand becomes your own.<\/h2>\n<p class=\"mgw-step__lead\">One day, your one-arm handstands and your presses become the foundation of complete freedom on your hands.<\/p>\n<div class=\"mgw-step__grid\">\n<div class=\"mgw-box\"><h3>You explore<\/h3><ul><li>Figas and bent shapes<\/li><li>Different kinds of flags<\/li><li>Changing shapes on one arm<\/li><li>Transitions on one arm<\/li><\/ul><\/div>\n<div class=\"mgw-box\"><h3>What changes<\/h3><ul><li>Your confidence and your level are good enough to go on stage.<\/li><li>Creativity no longer lives only between handstands. The quality of your handstand becomes your own.<\/li><li>Practice is part of your daily life: a source of joy, and a good way to spend time with yourself.<\/li><\/ul><\/div>\n<\/div>\n\n\n<\/div>\n<\/article>\n<div class=\"mgw-end\"><div class=\"mgw-end__sign\" aria-hidden=\"true\">\u221e<\/div><p>You keep setting goals, with a rich routine and a deep understanding of the art. The path goes on.<\/p><\/div>\n<\/section>\n<section class=\"mgw-band\"><div class=\"mgw-wrap mgw-sec\">\n<div class=\"mgw-sec__head\"><span class=\"mgw-eyebrow\">Train with me<\/span><h2>Wherever you are on the path.<\/h2><\/div>\n<div class=\"mgw-cards\">\n<a class=\"mgw-card mgw-card--link\" href=\"https:\/\/mariusgremaud.com\/workshops\/\"><span class=\"mgw-card__n\">Starter<\/span><h3>Workshops<\/h3><p>Two hours to learn the basics safely, with exercises, technique and confidence. Across Switzerland.<\/p><span class=\"mgw-link\">Next workshops \u2192<\/span><\/a>\n<article class=\"mgw-card\"><span class=\"mgw-card__n\">Intermediate<\/span><h3>Handstand Kick Starter<\/h3><p>A 28-day online program to build a strong, technical and consistent handstand. 4 modules, 24 video lessons, lifetime access. CHF 149.<\/p><\/article>\n<a class=\"mgw-card mgw-card--link\" href=\"https:\/\/mariusgremaud.com\/classes\/private-lessons\/\"><span class=\"mgw-card__n\">All stages<\/span><h3>Private lessons<\/h3><p>Training built around your goals, with exercises chosen for your level.<\/p><span class=\"mgw-link\">Private lessons \u2192<\/span><\/a>\n<\/div>\n<\/div><\/section>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Free guide \u00b7 Handstand roadmap The handstand roadmap Four stages, one path that never really ends. See where you stand, what to work on next, and how to train for it. The roadmap helps you understand the path ahead and see the steps toward your goals. For each stage, it lists the key concepts to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":3166,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-5565","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/pages\/5565","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/comments?post=5565"}],"version-history":[{"count":118,"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/pages\/5565\/revisions"}],"predecessor-version":[{"id":10019,"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/pages\/5565\/revisions\/10019"}],"up":[{"embeddable":true,"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/pages\/3166"}],"wp:attachment":[{"href":"https:\/\/mariusgremaud.com\/de\/wp-json\/wp\/v2\/media?parent=5565"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}