Before you should analyze your own form you must know
1) What you’re looking for
2) How to correct it
3) How to attempt to correct and then notice a change or no change
Here are a few common errors to look for in the Powerlifts
Squat - knees traveling forward, lack of depth, heels coming off the ground
Bench press - Body is moving a lot , chest either stays flat or moves up then down, lifter bar path is not in a smooth path
Deadlift - back rounds , jerking the weight off the floor, bar drifting away from the body
Here are few mental cues that can help with the above issues.
Squat - “butt back”, “knees out”, feel the weight over the middle of the foot
Bench press - “Big brace”, “chest up”, “Press back”
Deadlift - “chest up”, pull slow off the floor until it breaks the gound, “tight arm pits”
The example below is a session I had. I was performing a Cambered Bar Chain Box Squat. I used video review, analysis and intra set mental cueing to help improve my form.
First I must know how to perform a box squat
Box squat is performed by sitting the hips back, driving the knees out. Settle on the box and explode up using the hips. The shin angle should remain vertical throughout the duration of the lift. (the shin angle is an indication that I am using my hips properly).
Set 1
I noticed the movement started with my knees moving forward and the the knees slide forward on the way up as well.
Set 2 – Correction, Start by sitting the hips back
I did a good job sitting the hips back, but I saw my knees sliding forward ont eh way up
Set 3 – Corrections, sit hip back then on the way up slide the knees back
After reviewing the third set, I was pleased with my shin angle, it was much more steady and the cues “sit the hips back” and “slide the knees back” seemed to work well because I saw a noticeable improvement in my shin angle throughout the third set.