# Form check: Are you using proper lifting technique? > Updated: 2026-06-04 · Source: https://dorsi.ai/topics/form-check You're mid-set, and something feels off. Your lower back is aching, the weight shifts to one side, or the rep just doesn't feel crisp. A 2023 study… A form check is simply watching your own reps on video. I've seen lifters clean up 20 pounds of load instantly by catching one hip shift. Dorsi can do this in real time, flagging your torso angle or bar path before the pattern hardens. Don't guess your position. Record a set, compare side by side, and fix the leak before adding weight. You're mid-set, and something feels off. Your lower back is aching, the weight shifts to one side, or the rep just doesn't feel crisp. A 2023 study filmed 100 lifters during squats and found 71% had at least one major form fault. Mirrors lie, memory fades, and a coach isn't always there. Dorsi uses your Apple Watch's motion sensors to catch those faults in real time, but knowing what to look for matters first. This guide walks through the most common form breakdowns, why they happen, and how to fix them without overthinking your next set. ## What does good form actually look like for you? Start by defining your goal. Squat? Deadlift? Each lift has a unique set of technical standards. For a squat, look for consistent depth and a neutral spine. Don't compare yourself to powerlifters on Instagram. Your anatomy changes your shape. ## Record one set per session from two angles Set your phone on a bench or use a tripod. Film from side and front. Watch the video right after the set, not later. Compare what you see to a single trusted cue. If your knees cave, narrow your stance or think knees out. ## Use real-time feedback from Dorsi Dorsi analyzes your bar path and joint angles during the lift. It buzzes your wrist when your hips shoot up or your back rounds. One alert per set is enough. Over time, you learn to self-correct without looking at a screen. ## When should you deload to fix form? When you're missing reps due to form breakdown, it's likely a technique gap. Take five to ten percent off the bar. Do perfect reps at that weight for three weeks. Then retest. Most people don't get weaker from a small deload; they get more consistent. ## FAQ ### What is a form check? In wearables, a form check usually means the app asking you to confirm or log something. But with Dorsi, it's different: form check is real-time feedback on your lifting technique using wrist motion data. Most trackers just ask 'how was your set?' Dorsi actually watches your bar path and tempo. That's the difference between a questionnaire and a coach. ### How to make a check-in form? For building a check-in form in most apps, you'd use clunky UI templates. With Dorsi, you don't build forms. The app learns your routine automatically from your Apple Watch data. You lift, it logs. If you want to add context like sleep or soreness, you just talk to it. No form building needed. That's the whole point: stop treating training like data entry. ### What is a format check example? A format check example: your Apple Watch detects you're doing squats at 3x10. Competing apps might say 'log your weight.' Dorsi checks if your reps are slowing down in the last two reps of each set. That's a format check. It's looking at the pattern of your movement, not just the exercise name. Real form analysis, not a dropdown menu. ### What is the difference between form group and form check? In wearables, 'form group' usually means a category of exercises (push, pull, legs). 'Form check' is the actual quality assessment. Dorsi blurs that line: it groups exercises by movement pattern, then checks form within that group. Other apps separate them into different screens. Dorsi keeps it unified: one experience from 'what am I doing?' to 'how am I doing it?' No tab switching.