01
Why film yourself?
You cannot see your own knees while you land, and a mirror only shows you the front. A phone on a tripod sees what you miss.
Coaches and physiotherapists have used plain video to look at squats and landings for years. It is cheap, it is quick, and the clip stays useful long after the session ends.
02
Set up the phone
Put the phone on a tripod at about hip height, three to four metres away. Your whole body should be in the frame, feet to head.
Film from the front to see how your knees track. Film from the side to see how far your trunk leans. Use good light, plain clothes that show your knees, and a plain wall behind you.
03
Film these four movements
A bodyweight squat, five slow reps. A single leg squat, five reps on each side. A drop landing from a low box, five landings. One lift you train often, such as a deadlift or a split squat, at a light load.
Keep the camera still and the setup the same every time. That is what makes two clips worth comparing.
Film the same movement the same way, then film it again after a block of training.
04
What to look for
Knees: do they stay over your toes, or move in when you land or squat low?
Trunk: how far do you lean forward at the bottom of the squat or the lift?
Sides: does one leg look different from the other on the single leg squat?
Pace: do the last reps look like the first ones, or does the form slip as you tire?
05
Read it again after training
One clip shows where you are. Two clips show what changed. Film again after a block of training, with the same setup, and compare the two.
GRW Movement reads these clips for you, live or from a clip you send. It measures trunk lean, knee alignment, left and right balance, and reps and pace, then shows you the change from one read to the next.