Relaxed Pose: The Most Important Pose in Bodybuilding and Fitness Competition

As a bodybuilding competition judge, I am assessing the athlete’s physique, including the athlete’s entire presentation, from the moment the athlete walks onstage until the moment the athlete walks offstage.

The most important pose at a bodybuilding or fitness competition is the Relaxed Pose, because this is the pose you will maintain most often while onstage. You hold the Relaxed Pose in-between other poses and while other things are happening onstage, or as you are waiting for your turn.

The “Relaxed” Pose does NOT mean you should actually relax!

Always remember, even when the judges split the athletes into groups or put you in the back row, you should always hold the Relaxed Pose as good as you can and never relax. Assume all eyes are always on you, regardless of what else is going on, because the judges will still be watching you.

So, how do you learn and practice this pose? First, you need to get the rules from the federation you will be competing in and read them carefully. Then, find photos of athletes that have a similar physique to yours and you like the way they do the pose, so that you can try to copy how they do it. You may learn different variations of this pose, but be aware that some competitions may be very strict with the rules in regards to the Relaxed Pose position, while other competitions may not be so strict.

Next, you need a large full-length mirror with lighting that would be similar to that on stage. Many gyms have practice posing rooms or areas that you may use, usually free for members, but make sure you schedule time in advance.

You should also have someone help you practice this critical pose, either a friend who is an experienced competitor or a professional coach. The help of a good coach is invaluable. As a coach, I use my  experience of being both a judge and a successful competitor in perfecting your performance and developing your competition strategy, while preventing you from making common mistakes or learning bad habits. As always, hard work and dedication is key to achieving your goals.

Again, the “Relaxed” Pose is in no way relaxed! I cannot over-emphasize this point.

You always flex every muscle in the body when onstage. If you get the direction from the announcer to “relax” while holding this pose, it mostly likely means your arms are too far out like a Lat pose, so just lower your arms a little bit, but do NOT relax. Keep all your muscles hard, making sure your legs are flexed, and vacuum suck your abs up into the rib cage, so that the whole picture of you is the best presentation of your total physique.

As I said previously, when you are in the back row, you should continue to hold a strong Relaxed Pose. Don’t move around, but instead hold your pose and focus always on looking your best.

You may stand in the back row for ten, twenty minutes, or even more. Holding this pose this long isn’t easy, but besides looking good, it shows the judges you are in good condition, and also importantly, you show your respect for the other athletes, the judges, and the audience …and they appreciate that.

In conclusion, it’s the total package you present as an athlete onstage that will determine your final ranking in the competition, and the Relaxed Pose is the foundation of your presentation.

Posing Music: Key to a Successful Routine

Selecting the right posing music is key to choreographing a bodybuilding routine that successfully showcases your physique and entertains.

Start thinking about music for the posing round well in advance of the competition when you’re not under the stress of a strict diet and intense training. Pick a song or instrumental piece that appeals to you, as well as the audience and judges – you may love Gregorian Chants or Progressive Jazz, however the audience most likely will not.

The music should also inspire you to feel that you can naturally move and pose to it. I find it best to select two to three songs from my list, and then take them to the practice room where I try to do a series of poses for the duration of each piece. You soon find that one seems just right for your style of posing and your physique.

You can now begin choreographing the poses and the transitions to fit to the beat of the music. You will need someone to help you do this – to give you feedback, observe, correct, and improve your poses and transitions. If you have a friend who is an experienced competitor, ask them to help you during practice. However, if you are serious about competing and performing at your best, then you should consider hiring a professional coach. Along with hard work and dedication, a professional coach will give you the performance edge necessary for success.

Competition: Your Masterpiece On-Stage

Soon, the new bodybuilding and fitness competition season will begin here in Europe, so it’s especially critical now to stay focused on your preparations in these final weeks ahead.

Remember, too, that your on-stage presentation should be like the perfect frame for a masterpiece painting. The judges will be observing and critiquing you from the moment you step on stage until you walk off for the final time.

Besides your physique, posing, and overall presentation, the judges also notice your personality and sportsmanship. The smallest detail is important when you’re on stage and may make the difference in how well you rank, or even possibly, if you win a place on the podium or not.