You’ve seen it. You’ve probably done it without thinking. Feet planted wide, hands resting firmly on the hips, chest pushed out just a little bit. It’s the stand and deliver pose. Some call it the "Wonder Woman" or the "Superman." In the mid-2010s, it became a global obsession thanks to a TED talk by Harvard researcher Amy Cuddy. People were doing it in bathroom stalls before job interviews. They were doing it in elevators. Honestly, it was everywhere. But then the backlash hit. Scientists tried to replicate the original study and failed. The "alpha" chemicals we were promised—a spike in testosterone and a drop in cortisol—didn't show up in the data the second time around.
So, is it all a lie? Not exactly.
While the "hormone hack" theory took a massive hit, the psychological reality of how we carry ourselves is way more nuanced than a simple blood test. Body language isn't just about tricking your endocrine system. It’s about how you occupy space. When you use the stand and deliver pose, you aren't just standing; you are making a claim on the room.
The messy science behind the stance
The original 2010 study by Cuddy, Dana Carney, and Andy Yap suggested that holding high-power poses for just two minutes could literally change your biology. They claimed it made you feel more powerful and more willing to take risks. It sounded like magic. Everyone wanted to believe that a simple physical shift could erase years of social anxiety.
But science is rarely that clean.
In 2015, a team at the University of Zurich led by Eva Ranehill tried to replicate the experiment with a much larger group. They found that while people felt more powerful, there was no measurable change in hormones. This started a massive debate in the world of social psychology known as the "replication crisis." It got ugly. Researchers traded barbs in academic journals. The public felt cheated.
However, we shouldn't throw the baby out with the bathwater. Even if your testosterone doesn't skyrocket, the subjective feeling of power is real. If you feel more confident, you act more confident. That’s the "placebo effect" of body language, and in a high-stakes meeting, that feeling is worth its weight in gold.
Why we naturally gravitate toward the stand and deliver pose
Evolution is a funny thing. Every animal on the planet has a way of signaling "I am big and I am not afraid." Think of a peacock’s feathers or a silverback gorilla’s chest-beating. Humans do it by expanding. When we are happy or victorious, we throw our arms up in a "V" shape. When we are defensive or insecure, we touch our necks, cross our arms, or hunch over to protect our vital organs.
Basically, the stand and deliver pose is the opposite of the fetal position.
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It’s an expansive posture. By placing your hands on your hips, you create "windows" between your arms and your torso, making you appear wider. This is a classic dominance display in the animal kingdom. But in a modern office or a social gathering, it’s less about dominance and more about presence. It says you aren't trying to hide.
I remember talking to a public speaking coach who swore by this. She didn't care about the hormone studies. She cared about the diaphragm. When you stand with your feet shoulder-width apart and your shoulders back, your lungs have more room to expand. Your voice carries better. You don't get that "shaky" quality that happens when you’re hunched over a podium.
It's about the feedback loop
There is a concept called "proprioceptive feedback." It’s the idea that our brain takes cues from our muscles. If you smile, even a fake one, your brain starts to think, "Hey, we must be happy." The same goes for the stand and deliver pose. When your body is in a position of strength, it’s much harder for your brain to stay in a state of pure panic. It’s a feedback loop.
- You stand tall.
- Your brain notices you aren't in a "threat-response" posture.
- Your internal monologue shifts from "I'm scared" to "I'm ready."
The cultural impact of "Power Posing"
Pop culture leaned into this hard. From Grey’s Anatomy (where the surgeons would "superman" before a big operation) to political candidates on the debate stage, the stand and deliver pose became a visual shorthand for competence. But there's a trap here.
If you do it too aggressively, you look like a caricature.
There is a fine line between looking confident and looking like you’re trying way too hard to be an "alpha." If you walk into a first date and immediately throw your hands on your hips like you’re about to save Metropolis, it’s going to be weird. Context is everything. The most effective use of this pose isn't necessarily during the interaction, but before it.
The "Stall" technique
This is where the real value lies. Most experts now suggest using these poses as a "primer." Find a private space. A bathroom. A stairwell. An empty hallway. Stand in the stand and deliver pose for sixty seconds. Breathe deeply. It’s a moment of grounding. You’re centering yourself. When you finally walk into that room, you aren't holding the pose anymore, but you’re carrying the memory of it in your spine.
You’ll find your shoulders sit lower. You won't fidget with your pen as much. You'll make better eye contact. It’s a subtle shift that people pick up on subconsciously.
Misconceptions that just won't die
We need to clear some things up. First, doing this won't make you a leader if you don't know what you're talking about. Confidence without competence is just arrogance. Second, it's not a "hack" for clinical anxiety. It’s a tool, not a cure.
Another big mistake? Forcing it when it feels physically painful. If you have lower back issues or tight hip flexors, "standing and delivering" might actually make you feel more stressed because you're in physical discomfort. Adapt it. You can get the same psychological effect just by sitting up straight and keeping your hands visible on the table instead of hidden in your lap.
Expert Perspectives: What the skeptics say
Not everyone is a fan. Some sociologists argue that "power posing" puts the burden of success on the individual's body rather than addressing systemic issues. They argue that telling a woman or a person of color to "just stand like a superhero" ignores the reality of how they might be perceived by a biased audience.
In some cultures, the stand and deliver pose is actually seen as rude or confrontational rather than confident. In parts of Japan or Korea, for instance, a more humble, narrowed posture is a sign of respect and intelligence. If you show up "supermanning" in a boardroom in Tokyo, you might be seen as a boorish outsider rather than a confident leader.
You've got to read the room.
Actionable steps to improve your presence
Forget the 2010 hype. Forget the 2015 "debunking." Focus on how your body feels right now. If you want to use the stand and deliver pose effectively, don't just mimic a statue. Make it functional.
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- Check your feet first. True confidence starts in the ground. If your feet are crossed or tucked under your chair, you're unstable. Plant them. Feel the floor. This "earthing" effect is more powerful than any hand-on-hip gesture.
- Watch your chin. A lot of people try the pose but tilt their chin too high, which looks condescending. Keep your chin parallel to the floor. It looks balanced.
- The 2-minute rule still works. Even if the hormones don't change, the mental reset is real. Use it before any situation where you feel "small."
- Open the chest. Instead of just hands on hips, focus on pulling your shoulder blades together and down. This opens your airway and naturally makes you look more poised.
- Observe your "low power" habits. Are you a phone-sloucher? Most of us are. We spend hours a day in a "C" shape, staring at screens. This is the opposite of the stand and deliver pose. It’s a posture of submission. Consciously breaking that "C" shape throughout the day is more important than one big pose before a meeting.
The stand and deliver pose isn't a magic spell. It’s a physical reminder that you are allowed to take up space. In a world that often asks us to shrink ourselves—to fit into cubicles, to stay quiet in meetings, to scroll endlessly on tiny screens—standing tall is a quiet act of rebellion. Don't worry about the testosterone levels in your saliva. Worry about whether you feel ready to speak your mind. That’s the only metric that actually matters.
Start by standing up right now. Stretch your arms out wide. Put your hands on your hips. Take a deep breath. It feels different, doesn't it? That shift in perspective is the whole point. Keep that feeling in your back pocket for the next time you feel like you’re shrinking. Use it to ground yourself, then move forward with intent.