Perfecting your posing can easily make the difference between winning first or second place. It is essentially an art form in itself and involves hours and hours of practice. When I entered my first competition, I thought I did fairly well until I saw myself on video, not exactly what I expected. I was too relaxed and had a slight fearful look on my face. Yes I was scared and nervous but you just cannot allow those emotions escape you on stage. Your mental attitude plays a huge role in your confidence and complacency. Feeling inadequate or defeated may project outwardly through your posing and facial expressions. After my first competition, I was determined to perfect my posing and my mind. I do recommend practicing in front of the mirror first, video record yourself without a mirror so you can really learn to feel each pose without the guidance of mirrors. It is hard to know if your posing is perfect until you can actually see yourself objectively. We are our best and worst critics, so you will find no better way to correct posing mistakes and flaws than to record, watch it and make the appropriate adjustments. Ask more knowledgeable local competitors you may see at the gym or know for advice and criticism. Most are eagerly willing to help you.
A common mistake some competitors make is not connecting with the audience and judges. You do want to make eye contact (not staring) and captivate both the judges and the audience. Do not look around, talk to other competitor(s), fiddle with you suit, and/or ignore the audience from the minute you walk on and off that stage. This can be a damaging mistake and simply does not look very professional. Remember, you are constantly being judged the entire time that you are on that stage so you want to display elegance, finesse and confidence effortlessly. You never know when someone will snap a picture of you so you want to try to always look your best. Every minute counts on stage. Along with eye contact is displaying a natural relaxed smile and not lick your lips and/or teeth due to dryness. If you must, then at least wait until you are facing your back to the judges such as the back pose. Try Vaseline or similar product to prevent that urge to wet your lips and teeth with your tongue as this does not look very refined.
Another common mistake that is a pet peeve of mine is the inability to perform a proper lat spread during the front and back poses. This includes positioning your shoulders, arms and hands as well as your glutes and legs in the proper position. This is extremely important in creating that winning hour glass figure and V-tapered look. First flex and flare your lats out as far as possible and then squeeze your middle back muscles slightly inward (shoulders will naturally come back and chest will be up and out) to define the upper and middle back muscles aka traps and rhomboids. Your shoulder blades should be flat. This will also prevent the unflattering hunched over look. Also keep your arms slightly bent at your sides and your hands no more than 5 inches from your hips as this will enhance your back and front pose. Make sure your arms do not flare out too much nor are too straight. Keep your fingers pointed downward and slightly bent yet relaxed. And please avoid that simulated gun look (forefinger and thumb are extended while the other fingers are cupped). I personally do not like this look. Do not make a fist or claw-like hands as well as spread or straighten your fingers excessively. Be aware of your posture and do not bend over from the waist and hips. Keep your glutes raised up with a slight arch in the lower back and legs tight. Every single detail of your physique matters when perfecting a pose.
These are just a few tips that will help you present your best overall package. I recommend attending some competitions to get an idea of the slight variations in arm, torso and leg positions that will either enhance a strong point or hide a flaw. To all of the current and up-and-coming competitors, good luck with your posing, presentation, training and diet. Preparation may sometimes seem like a long and fatiguing journey but as I know first hand, it is definitely worth all of the hard work, time and effort required from you. Lastly, have fun and enjoy every minute on stage!
