Use Cases
Real-world scenarios where FormCoach helps lifters improve their form
I. Injury Prevention
1. Lower-back pain from uneven loading in the squat
Plenty of people in the gym feel a kind of vague discomfort during squats — the bar doesn't feel fully steady, one side works harder than the other, and the lower back pinches a little on the way up. You know something isn't quite right, but it's hard to tell what's actually happening.
FormCoach reviews your squat video and pinpoints issues like load imbalance and hip shift with precision. Then it highlights the critical points you need to know and gives you clear, practical adjustments to help you improve your movement.
2. Beginner deadlifts with a rounded back (near lumbar strain)
Many athletes don't notice when their lower back starts to give way under load — it feels subtle in the moment but gradually builds stress over time.
FormCoach identifies underlying patterns that may contribute to this, such as small deviations in spinal alignment or inconsistent bracing under weight. It notifies you of the issue and offers guidance to help you adjust and move more safely.
3. Shoulder impingement pain during bench due to right-side internal rotation
Many lifters can tell something feels off in their squat — the bar feels a bit unstable, one side pushes harder, or the lower back tightens on the way up. Sometimes the hips drift to one side or the knees track unevenly, but it's hard to pinpoint what's actually causing that uneasy feeling.
FormCoach analyzes your squat video and accurately identifies patterns like load imbalance, hip shift or inconsistent depth. It highlights the key issues so you can finally see what's really happening — and then gives you targeted recommendations to help you improve your movement quality.
4. Hyperextending the lower back at deadlift lockout
Some lifters lean too far back at lockout without realizing it — it feels powerful in the moment but gradually overloads the lower back.
FormCoach spots patterns that may contribute to this, such as excessive extension or end-range spinal movement. It brings the issue to your attention and provides guidance to help you move more safely.
5. Excessive elbow flare in bench press causing shoulder stress
It's common for the elbows to drift out during bench press, creating extra strain that doesn't show up until later.
FormCoach identifies contributing patterns like widening elbow angles or unstable upper-arm positioning. It lets you know what's happening and offers direction to help you refine your form.
6. Compensating toward the stronger leg during squats
Many lifters subtly shift toward the stronger side — especially after an old injury — without noticing it under load.
FormCoach detects general imbalance patterns such as side-to-side pressure differences or uneven hip motion. It alerts you to the issue and provides recommendations to restore better balance.
7. Dropping the bar too fast during deadlift descent
Some lifters let the bar fall quickly on the way down, losing tension and control without realizing it.
FormCoach picks up on unusual descent characteristics like inconsistent control or abnormal speed changes. It highlights the problem and offers guidance to help you keep the movement more stable.
8. Desk workers folding forward during squats
People who sit all day often lean forward more in squats, even if everything feels normal.
FormCoach sees contributing signs such as increased torso angle or compensatory lower-back movement. It points out the pattern and gives you direction to help you stay more aligned.
9. Female lifters experiencing knee valgus during squats
Knees drifting inward is common, especially under fatigue or heavier loads.
FormCoach identifies general indicators like inward knee travel or unstable leg positioning. It surfaces the issue and provides suggestions to help you move with better control.
10. Middle-aged lifters with sensitive lower backs
Many mid-career lifters feel their back working harder than expected, even with familiar loads.
FormCoach detects patterns such as shifting spinal alignment or increasing torso lean under stress. It lets you know what's happening and offers guidance to help you protect your back.
II. Technique Optimization
11. Unsure why squat ascent is slow
Sometimes the bar slows down even when the weight feels manageable, making the ascent feel unexpectedly heavy.
FormCoach recognizes patterns that contribute to this, like changes in force production or slowdown points in the lift. It highlights the underlying issue and gives you direction to improve your overall efficiency.
12. Bench bar path turns into an S-curve
The bar sometimes drifts into an odd path mid-press, making the lift feel unsteady or uneven.
FormCoach detects broad indicators such as inconsistent hand positioning or uneven force through each arm. It calls out the pattern and provides guidance to help you build a smoother bar path.
13. "Hips shoot up" first in the squat
Many lifters feel their hips rise early, shifting the squat into a good-morning pattern without noticing.
FormCoach picks up on contributing factors like lower-body sequencing changes or hip-dominant ascent patterns. It brings the issue to light and offers direction to help you stay more coordinated.
14. Chest collapses during heavy squat ascent
The torso sometimes tips forward under heavy loads, making the lift feel unstable.
FormCoach notices signs such as increased forward lean or reduced thoracic support. It identifies the trend and provides suggestions to help you stay more upright.
15. Bench press descent is too slow
Some lifters unintentionally slow the bar too much on the way down, breaking rhythm and wasting energy.
FormCoach detects descent patterns like overly long eccentrics or inconsistent tempo control. It surfaces the issue and offers direction to restore a smoother pace.
16. Beginners benching with wrists bent back
New lifters often let their wrists fold backward without realizing how much it affects stability.
FormCoach identifies general wrist-position inconsistencies or collapsing angles under load. It highlights the problem and provides guidance to help you stay more supported.
17. Bench bar path inconsistent on every rep
The bar can travel differently each rep, making the whole set feel unpredictable.
FormCoach picks up on broad signs such as shifting entry angles or irregular descent lines. It brings the inconsistency to your attention and offers direction to help you standardize your movement.
18. Inconsistent squat depth
Depth often varies rep to rep, even when the lifter feels consistent.
FormCoach sees indicators like fluctuating bottom positions or uneven descent timing. It points out the variation and provides suggestions to help improve depth consistency.
19. User thinks squat is deep enough, but it's not
Many lifters feel like they're hitting depth but fall just short without realizing it.
FormCoach identifies general depth-related variations such as shallow bottom positions or reduced joint angles. It highlights the gap and offers direction to help you reach a more complete range.
20. Deadlift hips rise faster than shoulders
It's common for the hips to pop up first, turning the lift into a back-dominant pull.
FormCoach spots patterns such as uneven sequencing or early hip elevation under load. It shows you what's happening and provides guidance to help you stay more synchronized.
III. Training Efficiency
21. Unsure if training stimulus is enough
Many lifters aren't sure if their sets are hard enough to drive progress.
FormCoach detects general effort patterns such as changes in speed, fatigue indicators, or reduced output. It shares what it sees and gives direction to help you train more effectively.
22. Squat depth varies across days
Some days the squat feels different, but it's hard to pinpoint why depth changes.
FormCoach notices broad trends like day-to-day depth fluctuations or shifts in movement consistency. It surfaces the pattern and offers guidance to help you understand what's affecting your technique.
23. Not sure if selected load is appropriate
It's easy to choose a weight that's too heavy or too light without realizing it.
FormCoach identifies signs like unstable movement patterns or inconsistent bar speed. It highlights the mismatch and provides direction to help you pick a more suitable load.
24. Depth drops from set 1 to set 3
Fatigue often reduces depth without the lifter noticing.
FormCoach sees trends such as decreasing bottom positions or altered descent characteristics. It points out the decline and offers recommendations to help you adjust as needed.
25. Testing if shoes or grip width affect performance
Small setup changes can alter technique more than expected.
FormCoach detects variations in movement patterns such as changes in bar path, depth, or speed. It shows the difference and helps you evaluate how each adjustment affects your lift.
26. Long-armed lifters with bigger bench arcs
Some lifters naturally create a larger bar path due to their structure.
FormCoach notices anatomical variations and how they influence natural technique patterns. It highlights what's unique to your build and provides direction to help you move efficiently.
IV. Special Populations
27. Postpartum mothers returning to lifting
Returning lifters may feel less stable, especially in the spine and core.
FormCoach detects general movement markers such as shifts in posture or changes in alignment. It identifies the areas needing attention and offers guidance to support safer training.
28. Teens with unstable lifting technique
Younger lifters often show more variability in their movements.
FormCoach picks up on patterns like inconsistent sequencing or changing bar paths. It brings the issue forward and provides direction to help build a stable foundation.
29. Tall lifters leaning forward in squats
Tall lifters often struggle to stay upright even when the movement feels normal.
FormCoach detects indicators such as increased torso angle or compensatory positioning. It highlights the trend and offers guidance to help create more balanced mechanics.
30. Long-armed benchers with bigger arcs
Long-armed lifters naturally follow wider bar paths without realizing it's normal.
FormCoach identifies structural tendencies and how they shape movement patterns. It points out what's inherent to your build and provides direction tailored to your mechanics.
31. Rehab lifters shifting load to the healthy side
After injury, many lifters unconsciously protect the affected side.
FormCoach notices general imbalance signs such as uneven force distribution or shifting movement patterns. It shows you the asymmetry and offers recommendations to help restore balance.
V. Coaches & Athletes
32. Powerlifters needing fatigue monitoring
Fatigue builds up subtly during meet prep, making performance harder to track.
FormCoach identifies broad fatigue markers like slowing speeds or declining output across sessions. It surfaces the trend and offers direction to help you manage training stress.
33. Coaches reviewing many athletes
When reviewing a lot of footage, it's easy to miss small but important details.
FormCoach summarizes key technique patterns such as stability changes or bar path inconsistencies. It highlights what needs attention and helps streamline the coaching process.
34. Group class instructors unable to watch everyone
In busy classes, subtle technique changes often go unnoticed.
FormCoach monitors multiple lifters and identifies general deviations such as movement drift or unstable form. It flags what matters and supports real-time coaching.
35. Professional athletes needing long-term data
Elite lifters rely on trends that aren't visible day-to-day.
FormCoach tracks long-term movement patterns such as shifts in symmetry, sequencing, or speed. It brings key insights forward and helps guide long-term development.
36. Remote coaches needing quick evaluations
Distance coaching makes immediate analysis harder.
FormCoach identifies broad technique indicators like depth, speed, and balance across reps. It highlights the important checkpoints and helps you make faster coaching decisions.