Muscle Sport Magazine

The Vacuum Pose – A Lost Art in Bodybuilding (Part 3)

By Michael Manavian – (The following is part one of a three-part series) One question if I may…vacuum poses…how!?!  I have been trying to work on this, do you have any suggestions? Ahhh… the vacuum.

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To hit the vacuum on stage, set your legs by lifting your knee to flex your inner psoas muscle. DO NOT LET GO OF THIS FLEX. Look down and bring your hands together making 2 fists.  These fists will flex your biceps automatically for you. Exhale all the air OUT of your lungs. Suck your diaphragm in and up into the back of your neck as your arms go overhead.

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Jam your fists down as far as possible down your back, keeping your biceps to the sides of your head.  It will make you look thicker with less space showing next to your head. Push your fists into your back while they’re down there, and learn to use this push to pop your lats out.

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Learn to flex your upper pecs by bringing your elbows slightly towards center.  It’s an impressive shot to see striated pecs , flexed biceps, and your psoas in this shot.

And most importantly SMILE AND MAKE IT LOOK LIKE IT DOESN’T HURT!

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Known as the bodybuilding/golf pro, Michael Manavian works on improving peoples health and fitness as well as their golf game. He is the author of Atomic Golf, The Alternative to Swing Gurus, Pie-in-the-Sky Theories, Perfect Greens, and Everything Else That’s Failed and is available for fitness consultations as well as golf instruction.

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Be sure to visit his website, www.atomic-golf.com.

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