Mastering the Art of Bodybuilding Poses: A Comprehensive Guide for Competitors & Enthusiasts
Table of Contents
What Are Bodybuilding Poses?
Bodybuilding poses are static positions that require the individual to flex and showcase the aesthetics, definition, and symmetry of their body.
What Is the Purpose of Bodybuilding Poses in Competition?
The primary purpose of bodybuilding poses in competition is to display the competitor's physique to the judges and audience effectively. These poses allow competitors to showcase their muscle mass, definition, symmetry, proportion, and overall conditioning. They play a crucial role in determining the winner of a bodybuilding competition by demonstrating the competitor's physique and the ability to present their physique in the most flattering manner.
What Is the Difference Between Mandatory and Freestyle Poses?
Mandatory poses are compulsory poses that all competitors must perform during a bodybuilding competition. In contrast, freestyle poses are optional poses that competitors can incorporate to highlight their strengths and unique physique attributes. While only mandatory poses are judged consistently for standardized comparisons, freestyle poses allow competitors to showcase their creativity and development in their individual posing routine to stand out from the rest.
The 8 Mandatory Bodybuilding Poses
Most Muscular
If you click on any of the mandatory poses above, you'll find a video and an explanation on how to do each pose.
Which Bodybuilding Poses Are Unique to Specific Divisions?
A decade ago, bodybuilding was the only division in the sport. Now, there are multiple divisions for male and female competitors, including men's physique, classic physique, and bodybuilding; women's bikini, wellness, figure, fitness, physique, and bodybuilding, respectively.
Different divisions of competitions have unique poses tailored to their specific judging criteria. To many, pure bodybuilding only consists of one division: bodybuilding. The other divisions either lack or are completely without the traditional bodybuilding poses. For example, the men's physique division only includes three poses, one from the front, one from the side, and one from the back, with the arms down and legs not displayed. The abundance of divisions and posing requirements also received considerable criticism and controversy.
What Do Judges Look for in Bodybuilding Poses?
Judges evaluate bodybuilding poses based on several criteria, including muscle size, symmetry, conditioning, proportion, and stage presence. Competitors are expected to demonstrate proper technique, muscle control, and fluid transitions between poses. Judges assess the overall aesthetics and balance of the physique, looking for a harmonious combination of muscularity, definition, and presentation.
How to Train for Bodybuilding Poses?
Training for bodybuilding poses involves a combination of resistance training, flexibility work, and posing practice. Competitors focus on building muscle size and definition through compound and isolation exercises, emphasizing each muscle group's development and refinement. Additionally, flexibility training helps improve the range of motion and opens more room for competitors to do various poses. Regular posing practice is essential to enhance technique, develop motor learning, and improve stage presentation.
Should You Hire a Coach? Criteria to Consider
Hiring a bodybuilding coach can be beneficial for competitors looking to optimize their training, dieting, posing, and competition preparation. When selecting a coach, consider their experience, credentials, and track record of success working with athletes in your specific division or category. Look for a coach who provides personalized programming, constructive feedback, and ongoing support to help you reach your competitive goals.
A bodybuilding coach is critical to the success of those who want to be a cut above the rest. For the average gym-goer, having proper training and a good diet goes a long way in developing a good physique. Remember to practice posing! Posing is like singing a song, you have to know how to display your physique to showcase your hard work.
For more information on famous bodybuilding, click here.
