3 Main Dysfunctions Of A Bikini Competitor with Drew Brannon
Welcome back, Fit Body Family! Today, we’re diving into an insightful conversation from the Fit Body Lifestyle podcast, where the hosts sat down with the incredible Drew Brannan, a coach at Fit Body Fusion and a gym owner in Seminole, Florida. The episode centers on an important topic for bikini competitors: the three main dysfunctions that can impact performance, posing, and overall physique balance. Let’s break it down so you can take actionable steps to enhance your training and achieve a more balanced and functional body.
5 Key Takeaways from the Episode
1. Adductor vs. Abductor Imbalance:
Overdeveloped adductors and weaker abductors—often caused by cardio and sumo-style movements—can disrupt the balanced look required in bikini competitions. Focus on releasing, stretching, and activating these muscles to restore symmetry.
2. Core Stability Over Aesthetics:
Visible abs don’t always mean a strong core. Strengthen deep core muscles for better stability and endurance, especially to maintain tight poses during long stage callouts.
3. Addressing Anterior Pelvic Tilt (APT):
Repeated posing in APT (arching the lower back) can lead to back pain and core weakness. Train for a neutral lumbar spine and proper abdominal bracing during exercises to mitigate this dysfunction.
4. The Importance of Endurance:
Competitive posing isn’t just about looking good; it’s about holding your form under pressure. Conditioning your core and body for endurance during posing practice is crucial for success on stage.
5. Fitness is an Art and Science:
Achieving balance and performance requires blending data-driven insights with practical experience. Avoid absolutes and customize your approach to align with your unique needs and goals.
