Posing to Win

by Earl Snyder NGA Pro

Posing can determine who places 1st, 2nd or 3rd in a contest, especially in cases where placement decisions are close calls. I have judged at hundreds of contests, and the mistake I see bodybuilders make most frequently is the manner in which they present themselves on stage.

One of the most common mistakes I see competitors make is not having practiced their posing long enough before the show. Lack of practice typically results in shaking on stage during poses, or not being able to hold the mandatory poses for long periods of time without getting tired. An athlete’s score on the judges’ sheets can be affected if he/she has to relax from a pose during comparisons. Competitors who relax onstage won’t appear as impressive as the other competitors in the line-up who remain tensed.

To avoid the above problems, start practicing posing about ten weeks out from a contest. This time frame should give you ample time to adjust your posing techniques. Practice for about 20–30 minutes every day. Pose in front of a mirror until the last three weeks before a contest. At three weeks out, start closing your eyes when hitting a pose and hold it for about 10 seconds. Then check your form in a mirror to see if any adjustments need to be made. This is a good way to wean away from relying on a mirror. You won’t have a mirror to check your form on contest day!

Place your mirror on the floor instead of at chest level. Judges are often seated at tables on ground level, and they typically have to look up at competitors who often stand on elevated stages. Angling down toward a mirror will help you become accustomed to providing the best angle for presenting your physique to the judges who will be seated below you. Competitors who angle backward slightly during the rear double biceps, for example, will display a more direct angle of their backs to the judges, and will also bring more of their biceps into view by rotating back slightly. This slight variation makes the back appear larger due to the angle at which it’s viewed, and it also makes the arms look more impressive since more of the biceps will be seen by the judges. Apply this theory to all of your poses to make sure you’re posing your best in the direction where the judges will be, because that’s where it will count the most.
Until next time, “Pose Like A Champion.”