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One of the things I love most about posing is how a really small adjustment can completely change the shape you’re showing. And weight placement is one of those things. 💕 I see Figure competitors who actually have the pose set up beautifully, but they’re putting their weight in a place that c

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One of the easiest things to miss in a bikini front pose is what your knee position is doing to the rest of your physique. I see this all the time. An athlete is trying to create more shape through her lower body, but her knee starts pointing away from the judges. Suddenly she’s losing some of t

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Have you ever spent months building a body part… Then gotten your stage photos back and thought, “Why doesn’t it look like I thought it would?” I see this a lot with Women’s Physique athletes. Sometimes it isn’t because you’re missing muscle. Sometimes it’s because your posing is hid

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One of the biggest misconceptions I see in wellness posing is that more glute is always better. It’s not. If you push your glutes back too far or over-tilt your pelvis, you can actually make your waist look wider and lose the balance that makes wellness so beautiful. The judges absolutely

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One of the most common things I see in bikini is athletes trying so hard to create more glute detail that they accidentally flatten the very thing the judges want to see. More isn’t always better. Sometimes the smallest adjustment completely changes the shape of your physique. That’s what

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I think one of the biggest misconceptions in figure is that bigger quads automatically win. They don’t. I’ve seen athletes spend months trying to create more sweep, turning their feet farther and farther out because they think wider means better. The problem is… somewhere along the way, th

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There was a season where I questioned whether I was chasing the wrong dream. Not because I wasn’t working. Not because I wasn’t improving. Because no matter how hard I pushed, I still felt like I wasn’t enough. I remember sending my photos to judges, hoping they’d tell me I was close.

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One of the hardest parts about posing is that the things costing you placements usually don’t feel wrong. In fact, they often feel stronger. This is one of those details. I’ve seen so many figure competitors unintentionally lose shoulder roundness simply because of where they’re holding th

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I still remember people laughing at me. Not because I had failed. Because I hadn’t done it yet. I was telling people I was going to become an IFBB Pro, and to them it sounded ridiculous. My physique didn’t match what I believed about myself yet. I even had people at my gym who wanted to ar

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Wellness competitors, You do not need to make yourself look bigger from the back. One of the most common mistakes I see is flaring the lats too aggressively, almost like a figure pose. The problem is that it can take attention away from the lower body, which is exactly where judges want it

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Your back pose can create balance… or throw it off completely. I’ve coached Thousands of competitors at this point. One of the most common mistakes I see in bikini is competitors pulling their shoulder blades too far back. They think they’re standing taller or showing more confidence.

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Your back pose can add width or take it away. A lot of competitors elevate their traps when they turn to the back because they think they’re supposed to “flex harder.” What usually happens is the opposite. The lats disappear, the back looks narrower, and the V-taper gets lost. The goal

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One of the most common mistakes I see in back poses is competitors trying too hard to “flex.” When the traps take over, the shoulders elevate and the lats disappear. The result? You lose width. You lose shape. You lose the V taper that judges are looking for. A lot of competitors thin

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I don’t spend a lot of time worrying about whether someone is “ready.” I want to know why they want to do it. Because if the reason matters enough to you, we’ll figure the rest out. I’ve seen people step on stage to challenge themselves. I’ve seen people do it after years of putting the

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A lot of competitors spend months practicing their poses… …and then give away points because it takes them forever to get into them. The longer it takes to find your pose, the more opportunities there are for things to shift: Your waist relaxes Your shoulders move Your posture changes Y

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A lot of competitors can hit the pose. Very few can hold it. You can have the perfect setup, but if your core gives out 10 seconds later, your waist changes, your posture changes, and suddenly you’re showing the judges a completely different physique. The judges aren’t scoring your best se

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If you’re competing in July, August, September, October, or November and you’re planning to wait until a few weeks before your show to start posing… you’re already making prep harder than it needs to be. Posing is a skill. The athletes who look the most comfortable, confident, and polished

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You don’t need more movement. You need a better pose. One thing I see across every division is competitors constantly moving their hands, arms, or transitions because they’re trying to make the pose look more natural. The problem is the movement starts becoming the thing people notice.

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The difference between looking balanced and looking bottom-heavy can be a few degrees of chest rotation. I see competitors chase glutes, hamstrings, quad sweep, and conditioning… while leaving shoulder width on the table. If your chest isn’t rotated enough, your shoulders disappear, your wais

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Everybody is obsessed with creating more hip curve. And in the process, they accidentally make their waist look bigger. If you’re driving your hips back so hard that your chest drops, you’re sacrificing the very thing that creates shape in the first place. A great pose isn’t about showing

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Autumn Cleveland