The rule book caps this round at 30 seconds.
Front stance
Hold 10sAlso called: front position, front pose
- Stand with the feet close and one hand resting lightly at the waistband, which opens a gap between arm and torso.
- Pull the shoulders back and down and lift through the chest, letting the V from shoulder to waist do the work.
- Flare the lats just enough to widen the frame without the pose reading as a bodybuilding spread.
- Draw the stomach in on the exhale and hold it; this division is scored on the taper more than on any single muscle.
- Hold a relaxed expression and look at the judges rather than past them — presence is explicitly part of the score.
Common mistakes
- Spreading the lats hard enough that the pose reads as bodybuilding
- Pressing the resting arm flat to the side and closing the gap at the waist
- Bracing the stomach visibly instead of drawing it in
- Looking past the judges rather than at them, which costs the presence score
Back stance
Hold 10sAlso called: back position, back pose
- Turn away and set the feet close together, keeping the weight even so the hips stay level.
- Spread the lats to their width and hold the shoulders down so the taper runs to a narrow waist.
- Keep the arms slightly away from the body so daylight shows on both sides of the torso.
- Hold the head up and square, looking straight ahead rather than over a shoulder.
- Stay still for the whole turn — the judges are comparing frames, and a shift reads as a lack of control.
Common mistakes
- Standing with the feet wide, which tips the hips out of level
- Letting the shoulders ride up as the back opens
- Pinning both arms against the torso so the waist cannot be seen
- Turning the head over one shoulder instead of facing straight ahead