While we covered a lot of material over the 3 day course, the biggest impression I could not help but carry was how valuable it is to have someone look at your form. Even good movement patterns can degenerate over time. Injuries, stress, changes in load, and a host of other factors can all alter motor patterns. If left unchecked, these compensations will become the brain's preferred pathway for executing a certain movement, and that is no way to train. Practice makes permanent!
While there is no replacement for a good coach or trainer, a workout partner is a great start. If you do not have one now, make friends with someone at your gym. If you hate your gym, try looking on a local forum. Even if your friend does not follow your exact routine, being able to grab someone to check out your form, especially on more complex movements, is a great asset. Just make sure they know what they are looking for.
If you absolutely can not get a workout partner, video taping your form is another option. Digital cameras are cheap, and many cell phones have cameras on them. Just make sure you set up the angle of the camera right. For example, if you have a history of knee valgus (knees collapsing inward) during your squat, make sure the camera is directly in front of or behind you as you will not be able to clearly see knee valgus from a different angle.
While it is not quite the same as instant feedback, it is certainly a lot better than assuming your form is good. Watching how your form has changes from video to video can also promote motor learning. So, if you do not have a training partner, find one! And even if you are not very good at making friends, you can always buy a camera.
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