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Posing:

Q: You can go to any local show and you’ll almost always find some guy up there who is in pretty good shape yet he poses like he doesn’t care; you can tell right away he didn’t spend anytime practicing. How big of a mistake is this if a guy is in really good shape? Can he still do well even if he doesn’t pose well?

A: This certainly is done everywhere!  At the amateur, national and pro level! 
We've all probably posed at one time or all the time without much practice and get caught in the "Awful posing Zone" but the guy who's in the best condition will always come out ahead despite the "Awful Zone"

However, in close competitions with the physiques being close the guy who has practiced and poses smoother will be rewarded in the end. So go ahead and practice!  If you think about how much you flex in the gym, give some time to actual posing for the show and practice the required poses and position. 

Many people struggle with this don't feel like there is no hope if you’re that guy who feels silly or awkward in this part of the game.

"Put the time in and you will be more confident! When you're confident you look the part and look good!  When you look good you feel good!  And when you feel good about your posing you look like you are having Fun! And Fun is contagious and part of the winners circle”

Q: How early should someone should start working on posing before their show?

A: At least 6 weeks, and that’s if you have rhythm.

Posing, training should really be done year round- not intense all  year, but keep up with your mandatory’s and stances and practice a pretend routines every once in awhile through the year- It will help in the end!

The Mandatory Poses-Mistakes & Tips:

Front Lat Spread: probably the hardest pose to do and look normal doing it!

The Most Common Mistakes:

  1. Hands are too  far in front of the waist
  2. Shoulders are too low
  3. Trying to flex the abs to much while pulling lat out. Leave the abs alone here.

Tips:

If you’re having a hard time holding it, hit it 2 or 3 times; don't just hold a bad or uncomfortable pose.  Hold it a bit and try it again until another pose is called.

Front Double Biceps:

The Most Common Mistakes:

  1. Hands too high
  2. Blowing your air out of the abs and not staying tall and big

Tips:

Smile! This one is the money shot!

Back Lat Spread:

The Most Common Mistakes:

  1. Not rotating your shoulders and hands back enough to the judges
  2. Not flaring the lats out.
  3. Hands too high
  4. Athlete leaning too far forward
  5. Rear leg  not spiked correctly
  6. Head held down

Tips:

Keep hammies tight and spike that calve!

Back Lat Spread:

The Most Common Mistakes:

  1. Arms too far forward
  2. Leaning forward too much
  3. Rounding the shoulders forward
  4. Bending at the waist forward

Tips:

Stand up straight, elbows should be pointed straight out to the sides. Stand tall! Bend one knee back and lean back a bit into the judges below.

Side Chest:

The Most Common Mistakes:

  1. Too much space between chest and arms
  2. Not turning your torso around to the judges enough
  3. Not pulling the judge side arm back. 

Tips:

Hold chest up high, no space between arms and chest (Arnold, Kevin, and Dexter do this pose to perfection.) Chest high here and tighten you judge side abs and oblique’s!

Side Triceps:

Most Common Mistakes:

  1. Holding the posing arm straight down instead of behind the back
  2. Not flexing the side abs, while flexing the tricep

Tips:

Grab the wrist posing tricep with the other hand (shows shoulder detail as well.) Stay tight! Blow the air out of the abs with shoulders high and head up and Flex that tricep!

Abdominals & Thighs:

Most Common Mistakes:

  1. Not keeping the extended quad flexed while keeping the abs contracted

Tips:

Bring your arms up and over head as high as possible! Blow out air hard and crunch down just a smidge.

Most Muscular:

Most Common Mistakes:

  1. Bending way too far over

Tips:

Roll the shoulders forward and bring arms together thumbs folded and bend at the waist only half way.  Throw a quad out and bring the toe up and tense the leg hard!

Side Comparisons:

Most Common Mistakes:

  1. Posing like you’re riding a HARLEY!! 

Tips:

Practice flaring your lats out but not so much that you look crazy and unnatural.  If it feels s goofy it looks goofy! Don't get worried about being the biggest and badest on these poses, just get relaxed and keep the abs tight.

In most states and on the National level, the judges are requiring the athlete to put the arms down to wear the thumbs touch the quads.  When you have spent time practicing your mandatories, you can see that it looks more natural when the arms aren’t held out like you’re wearing 2 guns

Standing in the relaxed position is very important and this really where you can showcase your symmetry! 

The Female Bodybuilder: Same posing rules apply

Tips:

Pose like woman!!! Adding a little flair, making the poses flow, and most of all SMILE!!

Figure & Fitness Quarter Turns:

Most Common Mistakes:

  1. Girls will often hold their arms out too widely, and stand with their ankles and knees not together
  2. The physique should be presented with the ribcage raised in order to show development of lats and shoulders, with the arms somewhat relaxed and not overly stiff
  3. Hands should hang naturally and not look like claws or guns
  4. When turning, always smile and look away from judges and the audience last thing, and do what you're asked onstage
  5. If the head judge asks for feet and head facing same direction, please comply immediately, no matter what your trainer has taught you
  6. Try not to move stiffly, but in a relaxed appearing manner, while maintaining the proper stance for each 1/4 turn

Tips:

  1. The poses need to seem effortless and free flowing
  2. Make sure that you know how to really walk in the 6 inch heels 
  3. Keep it natural and simple, look like you enjoy what you're doing and keep your body tight but not over flexed.
  4. Don’t always stand straight on, stand at an angle sometimes
  5. Smile and look beautiful as you are on this special day!  Make it a special time and enjoy it!