The Miracle Bear Scores 8.5 out of 10
Olympia-winning coach Hany Rambod reviewed the physique of Urs Kalecinski, who finished third at the 2024 Classic Physique Olympia contest, on a recent podcast episode.
The X-Frame and Strengths
Rambod highlighted Kalecinski’s impressive X-frame while front lat spreading, accentuating his symmetry. Kalecinski’s quad development and details, especially his sartorius and outer vastus lateralis, are top-tier. His large, full calves complete his nearly perfect lower body.
What Should "The Miracle Bear" Improve?
Rambod identifies key areas Kalecinski could improve:
- Arms: Kalecinski’s biceps are slightly undersized. Bigger triceps would enhance his proportions and create more width to compensate for his narrow clavicles. His forearms are a genetic weak point.
- Back Width and Density: Kalecinski’s rear pose lacks lat width and a great V-taper. He needs more width to highlight his traps and rhomboids.
- Chest: Good pecs overall, but slightly fuller upper pecs would help.
- Delts: More size for aesthetics and a wider torso.
- Midsection Conditioning: Greater abdominal and oblique separation for better visuals.
Posing Improvements
Kalecinski must twist his torso and square his shoulders in the side chest pose to showcase more width. "That’s going to give him a better shape," Rambod shared, believing Kalecinski could be fuller and drier and improving his posing would enhance his muscle detail.
Rambod’s Key Training Tips
Rambod recommends prioritizing two back movements to level up:
- Rows: Reverse grip rows emphasize the lower lats and help maximize the V-shape.
- Multi-Grip Pulldowns: Switching between overhand, underhand, and neutral grips can influence muscle activation.
How Does "The Miracle Bear" Score?
Rambod rates Kalecinski’s 2024 Olympia physique 8.5 out of 10. Improving his back, arms, and posing would get Kalecinski closer to ascending the Classic Physique throne at the 2025 Olympia, for which he is already qualified.
References
- Dickie JA, Faulkner JA, Barnes MJ, Lark SD. Electromyographic analysis of muscle activation during pull-up variations. J Electromyogr Kinesiol. 2017 Feb;32:30-36. doi: 10.1016/j.jelekin.2016.11.004. Epub 2016 Nov 28. PMID: 28011412.
- Lusk SJ, Hale BD, Russell DM. Grip width and forearm orientation effects on muscle activity during the lat pull-down. J Strength Cond Res. 2010 Jul;24(7):1895-900. doi: 10.1519/JSC.0b013e3181ddb0ab. PMID: 20543740.
- Maeo S, Wu Y, Huang M, Sakurai H, Kusagawa Y, Sugiyama T, Kanehisa H, Isaka T. Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. Eur J Sport Sci. 2023 Jul;23(7):1240-1250. doi: 10.1080/17461391.2022.2100279. Epub 2022 Aug 11. PMID: 35819335.
