Bachata Body Posture

Unless you are a professional bachata dancer,
chances are high that your body posture as a bachata leader and follower can be improved.

Especially if in your day-to-day life,
you are working on your laptop.

The human body is not designed to be sitting for long hours.

“A body that does not move, is a body that it does not perform”

From the existence of humanity,
the human body has been designed,
to move,
to walk,
to run

…and if you are a bachata dancer, your body is designed to dance.

Could you believe that one of the best bachata leaders in the world is from Japan?
this is the case of the well-known Japanese bachatero MasaJose.

The secret of his success is his body posture, his mobility and his continuous work on his body.

If you take your bachata leading skills and your body posture seriously,
he is a must-follow on IG. (@masajose_japon)

Inspired by one of his IG posts (you can see down below which one),
discover in this post how to work on (and improve) your Bachata Body Posture

Tips for Perfecting Your Bachata Posture

When it comes to dancing bachata,
getting your body posture right is like the foundation of a beautiful house.

Just as a strong foundation supports a sturdy structure,
having proper body alignment supports your dance form.

Tips to improve your posture and dance with more grace and confidence.

Stand Tall and Relaxed

Imagine a string pulling you gently from the top of your head. This mental image helps us maintain an upright posture while staying relaxed. Avoid slouching, as it not only affects your look but also your balance.

Connect with Your Dance Partner

Bachata is a partner dance, and maintaining a good connection with your partner is essential. Think of it as a conversation through your bodies, where you lead and follow through subtle cues.

Hips Don’t Lie

Shakira may have said it best, but in bachata, your hips play a crucial role.
Keep them loose and practice isolating their movement to create those sensual hip rolls and sways.

Practice Makes Perfect

Don’t be discouraged if your posture isn’t flawless from the start. Like anything in life, practice is key. Compare your early dance videos with recent ones, and you’ll notice the progress.

Enjoy the Bachata Festivals

Better bachata body posture
will mean better social dances
and overall a better and more enjoyable experience in the best bachata festivals.

If it is your first time going to a bachata festival,
here you can find the checklist of what to take to a Bachata festival

The theory is one thing,
let’s look into the practice.

If you wonder which exercises you could do to improve your mobility,
keep reading.

Best Exercises to Improve Your Bachata Body Posture

Face Pull

This is a must-do exercise.
If there is one exercise to remember and implement in your routine,
it is this one.

Get a Band or Rope:
You’ll need a stretchy band or a rope with handles.

Attach It High:
Fix one end of the band or rope to something high, like a door frame or a pull-up bar.

Stand Tall:
Stand up straight with your feet shoulder-width apart.

Grab the Handles:
Hold the handles or ends of the band with both hands in front of you, about shoulder-width apart.

Pull to Your Face:
Pull the band or rope towards your face by bending your elbows and squeezing your shoulder blades together. Imagine you’re trying to touch your face with the band.

Hold and Squeeze:
When the band is near your face, hold it for a moment, and really feel your upper back muscles working.

Return Slowly:
Slowly let the band or rope go back to the starting position, keeping your arms straight.

Do this exercise for a few sets, and remember to breathe steadily throughout. It’s great for strengthening your upper back and shoulders!


Rowing exercises can help strengthen your upper body and improve your bachata body posture and mobility.

Find a comfortable position sitting on a bench with your back straight.

Hold the Handles:
Grab the handles of a rowing machine or a resistance band in front of you with both hands.

Start the Pull:
Pull the handles towards your body, bending your elbows as if you’re rowing a boat.

Squeeze Your Shoulder Blades:
As you pull, squeeze your shoulder blades together. Imagine trying to pinch a pencil between them.

Straighten Your Arms:
Extend your arms back out in front of you to complete one rowing motion.

Keep rowing by pulling and extending your arms. This works your upper back and arms.

Breathe Steadily:
Remember to breathe normally as you row, inhaling as you extend your arms and exhaling as you pull.


The deadlift is probably the greatest (and most demanding) exercise for your back and legs,
it will help you big time with your bachata body posture.
Note: Be sure to start with a lightweight and ask for help if you’re new to it.

Stand Up Straight:
Start by standing up straight with your feet about hip-width apart.

Bend Your Knees:
Bend your knees a little bit and lower your body down, keeping your back straight like a stick.

Grab the Bar:
Reach down and grab the barbell with both hands, your palms facing you. Your hands should be about shoulder-width apart.

Lift Up:
Push through your heels and stand up straight, lifting the barbell with you. Keep the barbell close to your body as you lift.

Stand Tall:
Once you’re standing up straight, your body should be in a straight line from your head to your heels.

Lower Carefully:
To put the barbell down, bend your knees again, and lower it back to the ground while keeping your back straight.

Repeat Safely:
You can do more reps by lifting and lowering the barbell, but always remember to use proper form to prevent injuries.

Shoulder Blade Squeezes

This is an ideal exercise as a warm-up,
to get ready for more demanding exercises.

Sit or Stand Straight:
Find a comfortable position either sitting or standing with your back straight.

Relax Your Arms:
Let your arms hang naturally by your sides.

Imagine Holding a Pencil:
Pretend you’re holding a pencil between your shoulder blades.

Squeeze Your Shoulder Blades:
Try to squeeze your shoulder blades together like you’re trying to hold that imaginary pencil in place.

Hold for a Moment:
Hold the squeeze for a few seconds, feeling your shoulder blades coming closer together.

Release the squeeze and relax your shoulder blades.

You can do this simple exercise several times to help improve your posture and reduce tension in your shoulders.

If you think your bachata body posture it is not good enough,
and you wonder when to star bachata social dancing, discover the answer here.

Pull ups

If you have as equipment only your body weight and a bar.
this is for you.

Pull-ups are a great way to make your upper body muscles stronger and get better Body Position.
Start with a few if you’re new to it and work your way up!

Find a Bar:
Look for a horizontal bar that’s strong and can hold your weight.

Hang On:
Stand under the bar and reach up to grab it with both hands, palms facing away from your body.

Hang Down:
Hang down with your arms straight, letting your feet dangle.

Pull Yourself Up:
Bend your elbows and pull your chest up towards the bar. Imagine trying to touch your chest to the bar.

Chin Over Bar:
Keep pulling until your chin is over the bar.

Lower Yourself Down:
Slowly lower your body back down to the starting position with your arms straight.

Do it again by pulling yourself up and lowering yourself down. That’s one pull-up!

If you were wondering which post from MasaJose I was referring to,
it is this one.

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