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The Hands
Over Head Abdominals pose can be a great stance for
showing one’s conditioning level when A.) one is lean, and
B.) when the body is positioned correctly.
There are a
number of mistakes competitors make that really hinder their
appearances in the eyes of those who count the most – the
judges! Poor posing form in general can cost placements,
especially in close calls.
Avoid These
Common Mistakes
Leaning
Back – Leaning back changes the angle overhead stage
lighting hits the physique. It strikes the body more
directly on, which makes physiques look flatter due to the
diminished shadow effects. Leaning back also gives a
less-direct view of the physique to the judges, which can
take away from the appearance of size.
Leaning
Forward
– While leaning back can wipe out shadowing that can make
one look more impressive, leaning forward can do the
opposite – cover everything with shadow. Leaning forward can
obstruct overhead lighting by upper body getting in the way
of light that would otherwise strike the abdominal region,
and cast shadow over the entire midsection – hiding it in
the dark.
Not posing
the rest of the body
– As with any pose, name does not mean only the named area
is being assessed. For example, in the Front Double Biceps
pose, judges aren’t looking at only biceps. Judges study
competitors’ entire physiques the entire time on stage. One
never knows where a particular judge could be looking at a
particular time, which is why competitors should keep in
mind posing the whole body at all times, not just a named
part in a pose. Hands Over Head Abdominals, like all other
poses, is a full-body pose. Legs and arms should be flexed
and shown to their greatest advantage just as abdominals
are.
Pointers for
the hand over head abdominals pose:
Setting Legs
If
Legs as in Front Relaxed Pose
Keep heels
fairly close together to maintain a more symmetrical
appearance (taper to waist, wider at quads, and taper again
to lower legs).
Angle toes
outward to rotate quads and makes upper legs look larger
due to displaying more hamstrings while still displaying
quads.
Bend legs
at knee A LITTLE to display a more natural appearance.
Tense quads
as if bearing down on the heels and thrust pelvis forward
to help show definition in quads.
OR
If
One Leg Positioned More Out Front
Angle toes
outward on weight bearing leg to rotate quad and makes
upper leg look larger due to displaying more hamstring while
still displaying the quad.
Bend
weight-bearing leg at knee a little to displays a more
natural appearance.
Tense quad
on plant leg (weight-bearing) as if bearing down on the heel
to help show definition in the quad.
Keep toes
pointed down on extended leg and heel off the floor to
flex the calf.
Bend extended
leg to show more curvature in the hamstring.
Place toes of front positioned leg close to arch of
plant-leg foot to help
achieve a more-overall symmetrical appearance.
Imagine toes
on extended leg are attached to the floor and simulate
trying to lift the extended leg to bring out more lines
in the inner thigh.
Setting Upper
Body
Place hands on
back of neck with elbows pointing upward to achieve the
most aesthetic looking stance and to enable maximum flaring
of the lats in this pose.
Flex the
biceps to show them at their fullest.
Keep head
facing directly forward. Looking down or tilting the
head back takes away from the aesthetic appearance of the
physique
Tense abs
(think of how they contract when laughing, or imaging having
to hold a weight on them if lying face-up). Abs should be
flat, not crimped in at the middle or bottom, to show them
at their best.
Exhale.
Blowing all the air out helps make the midsection look its
tightest.
Control
breathing to avoid excessive movement in this ab area,
which would take away from effective presentation.
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