The Classic Physique division prioritizes symmetry, proportion, and muscularity, reminiscent of the Golden Era of bodybuilding (1960s-80s). While Open division competitors perform eight mandatory poses, Classic Physique athletes hit five.
The art of posing is paramount in competitive bodybuilding. Athletes can strategically showcase their physique and emphasize aesthetic strengths to influence a contest’s outcome.
Two-time Arnold Classic (AC) Classic Physique champion Terrence Ruffin, considered one of the best posers of this era, detailed the intricacies of posing on June 5, 2024. Check out the video below:
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Quarter Turns
Athletes are lined up and compared in a series of quarter turns in a bodybuilding competition. Below are Ruffin’s key pointers for this round:
Front Relaxed
Stand with a shoulder-width stance with externally rotated ankles and hips pushed back.
I think about turning my ankles as if I had screws in my feet.
To complete the pose, Ruffin suggests raising the chest and lifting the arms until the elbows align with the nipples.
Side Relaxed
Bring the feet together staggered, with one foot slightly in front of the other. Then, press the thighs together to accentuate the definition and detail of the front leg’s hamstring.
In the side poses, maintain a parallel alignment of the shoulders and avoid excessive shrugging. Contract the obliques for a defined waistline and ensure the arms do not obscure the midsection.
Back Relaxed
Contract the hamstrings during the back-relaxed pose and push the hips back to reveal lower back detail. However, avoid overextending the hips, which can make flexing the glutes and hamstrings more challenging.
If your glutes lack striations, push the hips further to accentuate the lower back’s ‘Christmas tree’ aesthetic. If you do have striated glutes, consider subtly tucking them under to showcase their detail.
“Iain Valliere (Men’s Open) and Urs Kalecinski (Classic Physique) have been marked down by the judges for pushing their hips back. They thought having fuller legs and glutes was better than having striations,” revealed Ruffin.
Five Mandatories
After quarter turns, competitors are recalled to the stage for the callout round, during which they are compared using five mandatory poses.
Front Double Biceps
Ruffin suggests pushing the hips back to reveal upper quad definition and separation similar to the front relaxed pose. After mastering the pose’s basics, athletes can experiment with different angles to enhance their presentation.
Side Chest
Twist the torso as far as possible to showcase a broad chest. To accentuate the chest further, athletes can arch the back and lift the chest upward.
Back Double Biceps
For the rear double biceps pose, adopt a staggered stance, raising the rear heel off the floor and contracting the calf and hamstring for optimal definition. Bend the arms at 90 degrees and flare the lats while pushing the shoulders back and down.
Abdominals and Thighs
For the abs and thighs pose, Ruffin recommends positioning one leg forward and slightly tilting the torso to the side while placing the hands behind the head. He emphasizes finding a pose that creates the illusion of a smaller waistline while maximizing the visibility of lines and separation in the legs.
Favorite Classic Pose
Pick a classic pose that highlights your strengths. If an athlete has well-developed arms, Ruffin suggests transitioning between two poses — the side triceps and front biceps.
Ruffin’s Posing Tips
Here are other posing tips by Ruffin:
Start From the Ground Up
Start a new pose by first setting your feet and legs in the correct position. Then, bring your upper body into the pose.
Prepare to Hold Poses Longer
During posing practice, hold each pose longer than you would need to hold them on stage. This will help hit poses when tired or nervous on competition day.
Practice Posing in Front of a Mirror
The majority of posing practice should ideally be in front of a mirror. This helps better assess how the muscles look in each pose, ensuring proper execution and identifying areas for improvement.
Practicing in front of a mirror becomes even more crucial as you lean down, allowing you to see which muscles pop during a pose. Taper the mirror practice time as you near a show, but don’t eliminate it entirely.
Don’t Lean or Exaggerate Poses Toward Judges
Judges want a clear, straight-on view of a competitor’s physique, so avoid angling your body or stepping forward to out-angle competitors.
Pose Daily & Practice Transitions
Aspiring competitors should make posing a daily practice to refine their technique and develop muscle memory. As you improve at posing, practice transitioning between poses smoothly for a more polished presentation.
Featured image: @ruff_diesel on Instagram
