Guides

Train smarter, move better

Plain-language guides to squat, bench, deadlift, overhead press and running form: what each fault is, how to test for it and how to fix it — plus what FormLens measures on every filmed rep and what it doesn't, how to film your sets, and how to bring your workout history across.

Start here

Film your first set

Where the phone goes for each lift, why, and a 10-second check before you press record. Get this right and every number after it means more.

Squat & overhead press: front-on
Bench press: foot of the bench
Deadlift & running: side-on

Read the guide · 7 min

Squat

Filmed front-on, phone at hip height

Bench press

Filmed from the foot of the bench

Deadlift

Filmed side-on, phone at hip height

Deadlift Form: How to Set Up and Stop Rounding Your Lower Back
Lower-back rounding makes a deadlift harder to control and to load. How to set up, brace and pull with a neutral back — and how to check it on video.
Updated Sep 27, 20263 min read

Overhead press

Filmed front-on, phone at hip height

Overhead Press Form: Stop Arching Your Back and Pressing Around Your Head
The overhead press punishes a loose midline. How to brace, get your head out of the way, lock out overhead — and check your press on video.
Updated Sep 27, 20262 min read

Running

Filmed side-on, phone at hip height, feet in frame

Using FormLens

The app, explained