Top Tips to Perfect Your Posing
A quick look into my background in competitive bodybuilding.
I've been heavily involved in bodybuilding for 10 years as a competitor, prep coach, posing coach, and judge on various federation panels.
Over this time span, I've seen the same issues and mistakes while working with competitors leading up to their show and observing them on stage (men and women in all divisions).
Therefore, I'm sharing some pointers on how to present the best physique possible on stage.
First, understand what the judges are looking for.
This will vary between federations and, of course, divisions, but there is one key point that every judging panel wants in their champions:
- Symmetry - the ever-desirable 'X-shape'. The letter 'X' portrays ā a big upper body, tiny waistline and thick legs. This particular shape is a priority on stage, from the biggest of male bodybuilders to the most curvaceous and petite female bikini competitors.
- Stage presence is a performance, and the poses are an
- Art of twisting and contorting the physique to force perfection and a tiny waistline to create curves and shapes. So, while you might have amazing big quads or enormous coconut boulder shoulders if the rest of you don't match those extraordinary assets and show good proportions, it doesn't matter.
- Good posing will hide your flaws and create beautiful shapes and symmetry from all angles.
Do your research on your chosen federation
It's best to be clear on what your chosen federations require in their poses and stage presence.
Every federation is different, so itās important you know the standards, the stage layout and what happens over the course of the day, e.g., how many rounds you do.
I highly recommend attending a show to learn more about your chosen federation and determine if it's right for you.
Prep your body from day one
One of the biggest mistakes competitors make is neglecting their bodies.
Many bodybuilders (or people in general) train to get a pump or sweat.
Form goes out the window, and I can tell you this as a fact because Iāve worked and trained in gyms for over 10 years and have observed this in most people.
To perform well and grow, you need good mobility
Good mobility allows your body to function well with a full range of motion without pain or restrictions.
Most people have mobility issues, totally normal. However, you must take action and improve your mobility to a) avoid injury and b) achieve a better range of motion for better performance.
The better your range of motion, the better you can execute the exercise, the more weight you can shift or pump out reps, and the more muscle you can build!
I'll give you a classic example: If you have internally rotated shoulders, your range of motion in a lot of exercises will be limited (lat pulldown, shoulder press, pushups, pullups... plus many more).
The execution of the exercise will be poor because the correct muscle groups are physically unable to engage due to restrictions. As a result, you are missing out on all the significant benefits these exercises can give you.
Most people I know have poor shoulder mobility due to their everyday lives (working at a desk, driving long hours, looking at their phone 24/7). Of course, every human needs to work on mobility to keep injury-free, but it's crucial for bodybuilders to achieve their best potential by building muscle.
If your flexibility is poor, your posing will outright suck
This is brutally true. It doesn't matter how jacked you are; if you canāt pose to show your muscles, you're in trouble.
Stage poses for men and women in any division require good flexibility, range of motion, body awareness and the ability to activate muscles on demand. This requires a diligent focus on mobility and mind-muscle connection during training.
This means thorough warm-ups and cool-downs, finding where you can improve your mobility and then working on it with specific drills or treatment (physiotherapist/chiropractor/remedial massage) to address the issue and provide treatment (deep tissue massage, dry needling, etc.)
To further assist in optimal mobility, incorporate Joint Complex Powder to help with recovery and build and maintain healthy joints.
List of the most common issues I see amongst competitors.
- Inability to activate glutes and hamstrings
- Required in back poses to show glute and hamstring development. You canāt just āstand thereā and hope they show. You need to activate both muscle groups so they engage and āpopā.
- Internally rotated shoulders and overactive traps
- You need to be able to externally rotate the shoulders to make them appear big and round, flare the lats and create fullness in the upper body to taper into a small waistline.
These muscles are required in every single pose.
The following is a list of muscles you use in every pose and the most common associated muscle groups.
- Tight shoulders
- Limited shoulder mobility will display poor posture, giving a āhunchedā look that projects a lack of confidence on stage.
- It will also make your traps look overdominant and give the illusion of a long neck (throwing off symmetry) from the front and a rounded back in the back pose.
- Poor thoracic rotation
- The ability to twist the midsection is needed for all side poses to create a small waistline and make the obliques pop. In addition, when you can twist your torso, you will create a beautiful X-shape that many competitors cannot achieve purely to lack of flexibility.
- Lack of thoracic extension
- A good thoracic extension will allow you to lift your chest, creating beautiful posture and confidence on stage. Lifting the chest is needed in every pose.
- This also allows you to flare the lats and open the chest and shoulders creating a big upper body to make the waistline appear smaller.
- Lack of mobility through the spine
- Needed in all poses to tilt the hips (forced anterior pelvic tilt), create a beautiful shape with a small waistline (X) and the illusion of bigger glutes.
These are the common issues that most competitors have and need to address in the early days. Iāve helped people improve their posing by incorporating mobility exercises into their programming.
It improves their posing and chances of doing well on stage, improves their performance, and reduces pain.
How to fix these issues
Stretch, mobilise and incorporate activation drills into your training. As a result, not only will your posing improve, but your training will also take a step up due to enhancing your movement patterns.
Also, pay attention to what your muscles feel like when you train. Mind muscle connection is required in posing as you wonāt have a mirror in front of you to gauge your positions; you need to rely on feel, so get that brain firing when you train.
Try our ZMA supplement to assist in muscle recovery. The better you recover, the less likely you are to get injured and the better your ability to grow.
Lastly ā practise, practise, practice!
I want to shout this from a mountain! Start posing no later than three months out and practise every single day.
Do you want to stand out on stage? Then perfect your posing. I canāt tell you how many people leave this last minute and panic when they discover it's harder than expected. Beautiful posing (both male and female) is mesmerising, and when done right, the judges cannot take their eyes off you. This can be you if you put the time in.
Here are a few ways you can squeeze practise into your week:
- Set aside one long 20 to 30 minute session a week to practise your quarters, walking, long holds, transitions, stage entrances, multiple rounds, etc. Schedule this in your calendar like an appointment and commit to it.
- 5 minutes in the shower every night ā practise one pose and focus on what you feel.
- 2 minutes in front of the mirror before you shower.
- 30 seconds in between sets in front of the mirror at the gym.
- 5 minute short session in front of the mirror every day at the gym after your session.
What you need to practise
- Every individual pose.
- Transitions into each pose.
- Walking.
- Stage entrance (T-walk, Spotlight walk etc.).
- Static holds to build the ability to hold your poses for minutes at a time (this will be very hard at first, but you will improve).
- Add your flare! Stick to the posing guidelines and classic poses but add your personal touch so you can showcase your unique self on stage.
- Practise facial expressions, smiling and where you look.
- Posing in different outfits: theme wear, bikini, trunks, one-piece, gown, sportswear etc.
- What to do with your hair during. Do you sweep it off your back to show a back pose or flick it over your shoulder as you turn? You need to know these minor details.
- Be familiar with the stage layout, so you know what to expect on the day.
Preparation is key
You can see there is far more involved than just showing up.
Put the time, preparation, love and effort into your posing, and youāll blow the judges away on stage.
But, from my experience as a judge, I can tell you when someone walks out with grace, a smile, and like they know what theyāre doing, you cannot take your eyes off them.
Itās beautiful. Itās an art.
Tammie Sarkozy is a highly motivated FMG (formerly WBFF) Pro Fitness Model, qualified sports nutritionist and women's bodybuilding and posing coach.
Tammie helps guide women to move better, feel stronger and unlock their inner potential.
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