With greater than 50 professional exhibits underneath her proverbial belt, Phoebe Hagan has witnessed loads of her friends pull off spectacular posing routines. Nevertheless, the well-traveled IFBB Professional Bikini division competitor has additionally seen some tendencies emerge within the girls’s bodybuilding neighborhood that aren’t precisely her cup of tea.
Having spent many of the 2024 season on the sidelines instead of the stage, Hagan has had ample time to research this yr’s standard posing practices. On Nov. 17, 2024, the British bodybuilder printed a YouTube video breaking down the great and dangerous tendencies related to the Bikini division.
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Good Pattern #1: Palms On Hips
Bodybuilding poses ought to intensify your strengths. So, if in case you have a small waist and are in a position to intensify your V-taper successfully, Hagan helps the “palms on hips” pose, which she added to her routine on the 2024 Arnold Classic UK.
Nevertheless, the skilled competitor has a phrase of warning for individuals who wish to hop on this development.
“I’ve seen a whole lot of women lately that can pull off this pose and actually flex the higher physique, actually flex the lats as nicely, which creates form of a really sharp V-taper, which isn’t what we wish in Bikini,” Hagan defined.
Dangerous Pattern #1: Huge Hand Actions
On the other finish of the spectrum is one other hand-related development that’s slowly began to seep into the Bikini division: BIG hand actions.
“I’ve seen individuals transferring the palms rather a lot additional away from the physique extra this yr than I’ve every other yr,” Hagan mentioned.
Whereas Hagan acknowledged she’s principally seen this within the Wellness division, it’s clear she isn’t a fan of the thought. As she highlighted, greater isn’t essentially at all times higher.
“We don’t need flappy arms on stage,” Hagan defined. “We don’t wish to have something that’s distracting from stage, both.”
Good Pattern #2: The Maureen Blanquisco Head Nod
Maureen Blanquisco captured the 2022 Bikini Olympia crown by combining a championship-level physique with unwavering confidence, which you can see in her signature head nod. Rely Hagan as a supporter of this “swagger-filled” posing development, which continues to point out up on stage.
Nevertheless, she thinks solely “1% of individuals can actually pull it off” because it requires a special kind of confidence.
“You’ll be able to’t simply add it in and do it very nonchalant,” Hagan defined. “In the event you’re fairly a horny, swagger-filled poser, then give it a go.”
Dangerous Pattern #2: Hair Flicks
Sticking up high, Hagan referred to as out hair flicks as a development that’s not essentially dangerous however one thing that should managed higher. Particularly, she suggested towards flicks throughout comparisons because of the time constraints.
“By the point you get to the again pose, you’ll be the final one and then you definately received’t be capable of showcase the pose the judges really wish to see,” Hagan defined.
Good Pattern #3: Shorter Professional Routines
Similar to greater isn’t essentially higher, longer posing routines aren’t at all times the way in which to go. In reality, Hagan is completely satisfied to see shorter posing routines changing into extra of a staple within the trade.
“The judges are there to see your flaws,” she defined. “The longer you’re on the market, the longer they’ve to take a look at these flaws.”
Going from a 10- to 15-second routine as an novice to 45 seconds (or as much as one minute) could appear to be a present, however it will probably really work towards opponents. So, placing collectively an thrilling, environment friendly routine that permits you to intensify your strengths and get off the stage with time to spare is a sound technique.
Dangerous Pattern #3: Kissing Palms
One other development that’s primarily rooted in Wellness, Hagan has seen the kissing palms sign-off creep into different divisions. Whereas she’s not firmly towards it, she believes it’s not for everybody.
“If it seems to be very uncomfortable and prosthetic once you do it, then perhaps it’s not the ending for you,” Hagan defined.
So, how will you efficiently pull off this development? Listed here are some key cues to bear in mind:
- Don’t twist all the way in which to the entrance
- Hold your waist small
- Keep away from turning your higher physique all the way in which to the entrance
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Good Pattern #4: Previous-Model Entrance Pose
A bodybuilding vet like Hagan appreciates the nostalgic development of incorporating the old-style entrance pose. That is characterised by going through extra entrance on and shifting most of your weight to the facet on one hip.
Once more, Hagan warns that this pose isn’t for everybody. Relying in your physique, it will probably really harm you greater than assist you to.
For instance, the entrance shot exposes your quad form. In case your quads are too large, that may backfire. Alternatively, in the event you’re too lean, the judges might even see too many striations for his or her liking.
Dangerous Pattern #4: Copying Lauralie Chapados’ Hand Actions
Reigning Bikini Olympia champion Lauralie Chapados units the usual on many ranges, together with her use of hand actions. Nevertheless, it isn’t a sensible transfer for many opponents to try to replicate that, at the least in keeping with Hagan.
“It’s a really superior motion,” she defined. “You must apply in order that it flows. In the event you’re doing large hand actions, it has to look spectacular. “
Dangerous Pattern #5: A Lot of Physique Touching
The ultimate development on the “dangerous” record is one which Hagan says is a big no-no: extreme physique touching.
“I don’t assume it’s applicable or wanted,” she mentioned.
That’s not simply her opinion, both. Hagan defined that judges at a clinic mentioned they don’t wish to see any touching, particularly relating to the glutes.
On this case, much less is unquestionably extra.
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Featured Picture: @phoebehagan_ / Instagram