Training alone can be challenging, especially when you’re unsure if your form is correct. Poor technique can lead to injury and stalled progress. Here’s how to spot and fix common form mistakes even without a coach.
Use your phone to film lifts from the front, side, and 45-degree angles. Don’t just rely on how a lift feels—many issues aren’t noticeable without video. Review footage between sets or post-workout to catch breakdowns.
Mirrors are helpful for real-time posture checks. Combine with form cues like:
Pick 1–2 reliable coaches on YouTube or Instagram and study their technique breakdowns. Compare your setup, angles, and bar paths side-by-side. Stick to high-quality content like Alan Thrall, Barbell Medicine, or Squat University.
Don’t try to fix everything at once. Pick one issue—like knee cave or forward lean—and correct that over a few sessions. Once it's consistent, move to the next item.
Reddit forums like r/formcheck or fitness Discords can offer crowd-sourced feedback. Just be selective—anyone can reply, but not everyone’s qualified. Look for responses that explain why a correction helps.
Mobility and strength imbalances often cause technical breakdowns. If your hips shoot up early in deadlifts, your glutes or bracing might be the issue. Add targeted accessory work like:
Form improvements take time—especially without feedback. Avoid max-effort lifts when working on technique. Instead, build confidence with repeatable sets at 70–80% effort until form becomes automatic.
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Stronger By Science – Form Correction Guide
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