The Assisted Handstand with Parallettes

How to do the exercise

The Assisted Handstand with Parallettes is the perfect variation if a free handstand is still too challenging. It helps you build balance, improve shoulder stability, and get comfortable being upside down. Here’s how to perform the Assisted Handstand correctly:

1. Starting Position

Place your parallettes shoulder-width apart in front of a wall or a Pull Up Station. Grip them firmly with straight arms and lock your elbows. Keep your shoulders active by pushing them away from your ears.

2. Kicking Up

From a standing position, kick one leg upward while the other follows to bring yourself into a handstand. Let your heels gently touch the wall or Pull Up Station behind you to prevent falling. 

3. Balancing Phase

Once upside down, keep your arms completely straight and your core tight. Slowly move your heels away from the wall for a few seconds at a time while holding balance. Look slightly down and fix your gaze on a point between your hands to improve stability.

4. Reset and Repeat

Bring your feet back to the wall if needed, reset your position, and continue practicing. Over time, increase the duration without wall support until you can hold the handstand longer on your own.

Recommended Equipment for Assisted Handstands

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Parallettes – For better wrist positioning and deeper range of motion.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Assisted Handstand with Parallettes is ideal for developing the skills and strength needed for a free handstand:

• Improves shoulder and core stability in a safe way

• Protects wrists thanks to the neutral grip

• Helps you overcome fear of falling by using support

• Builds balance and body control for calisthenics skills

This makes it an essential step for beginners aiming for their first handstand and a valuable accessory drill for advanced athletes working on control and endurance.

Main muscles used

The Assisted Handstand primarily targets:

• Shoulders (Deltoids)

• Triceps

• Core muscles (for stabilization)

• Forearms & Grip (through parallette support)

By practicing balance with assistance, you strengthen your entire upper body and prepare for the progression toward free handstands.

If you're looking for other handstand exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Assisted Handstand include:

• Bent arms: Always lock your elbows to stay stable and protect joints.

• Shoulders shrugged up: Keep shoulders away from your ears for proper activation.

• Overkicking: Too much force makes you lose control. Kick up smoothly.

• Looking forward: Instead, look slightly down and fix your gaze on a point between your hands.

• Not engaging core: A loose core causes arching and instability – stay tight.

Progress by reducing wall contact step by step and focus on clean, controlled holds.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!