Contest Posing Fundamentals
By Skip Lacour
Don’t crunch down on abs during the relaxed poses. There will be plenty of time to show abs later. Crunching down makes you look blocky by showing your obliques. Legs flexed hard!/Back arched!/Chest up!/Shoulders back!/Spread your lats OUT wide!
Don’t spread your legs wide during the mandatories! This ruins your V-taper by spreading out your small base needed to create the small V-taper illusion!
Keep your feet very close together to keep the illusion of the V-taper on Abs and most muscular.
Don’t crunch or slouch before going into the side chest! This just hides your chest development!
Show your triceps during side chest.
Don’t crunch or slouch forward on your side triceps. This just hides chest development.
Show your chest and abs—along with your triceps—on side triceps. Blow all the air out at one time to have the muscles explode at the judges!
Stay ERECT at all times in between all mandatory poses. Always have the judges see you at your best!
Stay ERECT and WIDE when doing your abs pose!
Always have your LEGS FLEXED HARD!/BACK ARCHED!/CHEST UP!/SPREAD YOUR LATS OUT WIDE!
Always START and END all poses with your legs (at end, too—just to make sure they are hard and flexed!)
On rear poses, KEEP HEELS TOGETHER—just like in the front poses. Squeeze, bend out, and bend down! Flex those hamstrings!!!
Always have your head looking toward my feet! Rear Double Biceps and Rear Lat Spread.
Always have your head up and erect.
Don’t worry about having a smile during the pre-judging.
On front double biceps, KEEP HEELS TOGETHER!
On front double biceps, HOLD BREATH and CONTROL ABS!
On front double biceps, have biceps slightly higher than shoulders!
On front double biceps, squeeze those biceps!
On REAR double biceps, have biceps slightly higher than shoulders.
On REAR double biceps, make sure you are straight up!
On REAR double biceps, make sure your calf, hamstrings, and glutes are locked in tight!
On rear back lat spread, make sure you lock in your calf, hamstrings, and glutes in tight!
On rear back lat spread, make sure you spread just as if you were doing a front lat spread!
On a front and rear lat spread, make sure you position your hands slightly higher to create an illusion of a shorter torso.
On a front and rear lat spread, make sure you keep your chest up and your back arched!
On a front and rear lat spread, make sure you grab your waist slightly from the back, move them forward, and lift your elbows at a 45 degree angle!
Pace yourself; always look in control; never be the first one to pose; ALWAYS START (and end) WITH YOUR LEGS!
Don’t flex or pose when I am off to the side—this just makes me look nervous and out of control! JUST STAND THERE IN THE PERFECT FRONT RELAXED POSE! Flex your legs!/Back arched!/Chest up!/Flex your lats out wide!/Flex your legs!
Never slouch! Always go back into the front relaxed position!
When turning to the side, stay up and erect!
When turning to the rear or back to the front, GET WIDE FIRST! Flex your legs!/Back arched!/Chest up!/Hold your breath!/Control your breathing!/Flex your lats out wide!/Flex your legs hard! (calves, hamstrings, and glutes too!).
Make sure that I get wide first when turning to the front of the back IN BOTH THE RELAXED and MANDATORY poses rounds.
Always HOLD YOUR BREATH and CONTROL YOUR ABS!
Blow out air so the muscles explode at the judges in the ab shot, side triceps, and most muscular poses.
Rear double biceps and rear lat spread, flex your calf, hamstrings (both), and glutes—then LOCK THEM IN before going into the shot. After going into the shot, remind yourself to keep them flexed!
During the rear lat spread, when crunching back the lower back, KEEP YOUR BACK UP STRAIGHT and YOUR HEAD UP STRAIGHT! Don’t have them bent forward!
On the rear lat spread, crunch back and get as NARROW AS POSSIBLE!
On the rear double biceps. Crunch down as NARROW AS POSSIBLE!
On the rear double biceps, make sure my biceps are slightly higher than my elbows and I SPREAD MY ARMS OUT AS WIDE AS POSSIBLE!
Always keep everything tight—but keep your hands loose.
Always keep your jaw loose—never clenched!
The front and the read lat spread ARE IDENTICAL!—except for the leg positions.
KEEP YOUR LOWER BACK ARCHED!
Keep every muscle flexed on every single pose—all the time!
"Never let the judges see you look bad."
Make the quarter-turns by using only two, smooth, and clean steps.
Practice posing without the mirror.
Practice posing in front of the video camera.
Keep in mind that the judges are at foot level. You can’t lean too far forward (or back when it comes to the abdominals) or you’ll hide development from them.
The Front Relaxed Pose is the most important pose:
It is the first pose the judges see you at.
It’s where you always go back to between every pose.
The judges are always looking at you—always look good and in the front relaxed pose.
It’s how you will always stand when I am off to the side.
LEGS FLEXED HARD!
TIGHTEN YOUR CALVES, HAMSTRINGS, QUADS, AND GLUTES!
ABDOMINALS IN CONTROL!
HOLD YOUR BREATH!
ARCH YOUR BACK!
CHEST UP HIGH!
KEEP SHOULDERS BACK!
AGAIN, KEEP YOUR LEGS FLEXED HARD!
The judges should see you wide at all times!
Keep your triceps flexed down hard on the quarter-turns to the side.
Control breathing on quarter-turns to the side.
All poses are built from the bottom up.
The key to the front double biceps: Create and enhance your V-Taper!
Keep your chest high and hold your breath!
Biceps are slightly higher than your shoulders!
The key to the side chest: Have your shoulders level, arch your back, and keep your chest up!
The key to the side triceps: Stay up and erect, shoulders high, the shoulder closest to the judges stays back. Show the judges the triceps, abs, and chest development all at the same time by blowing your air out all at once. Keep your quads turned wide and don’t let them turn toward the judges.
Keep your feet, FLEXED calf, hamstrings, quads, and glutes right where they are in between the side chest and the side triceps.
Keep your FLEXED hard calf, hamstrings, and glutes locked in tight in between the rear double biceps and the rear lat spread poses. But—BE SURE TO STAY UP AND ERECT—AND VERY WIDE IN BETWEEN!
The more narrow you can get in the rear double biceps and the rear lat spread—the wider you will look when you spread out and flex.
Keep a really small base with your feet on the abdominals—but keep up and erect, with your lats flexed very wide!
"Stay high and wide!"