How to use the Video Delay Instant Replay app for strength training

Ever wish you could see yourself in action just seconds after a workout move? With Video Delay Instant Replay, you can! Just set the delay, do your exercise, and watch an instant replay – no buttons to press or storage to worry about. It’s quick, hands-free feedback that shows you exactly how you’re moving in real time.

Let’s see how these features translate into practical benefits for your strength training sessions, helping you avoid injury and achieve better results.

How to check your form during the barbell squat

A good barbell squat protects your spine by engaging your glutes and quads, not your lower back or joints. But checking if you’re maintaining a neutral spine can be difficult while looking ahead. To do so, you need proper feedback tools. The Video Delay Instant Replay app gives you immediate visual feedback, helping you quickly spot and correct mistakes for your next set.

Set up for checking neutral spine and bar path

1. Position your device exactly 90 degrees to your side, preferably on a tripod. 
2. Select Delay Mode and the Front Camera. 
3. Make sure you can see yourself during the entire lift, then tap Start.
4. Set the delay long enough to finish your reps, rack the bar, and walk over. For example, a 40-second delay is perfect for 8 reps.
5. After each set, check the instant replay to see if your spine stayed neutral throughout the movement.
6. If you want a closer look, switch to Replay View for detailed form checks:

• Monitor the “Butt Wink” (pelvic tilt): Use slow motion to inspect whether your lower back rounds at the bottom of the squat. 
• Check the bar path: Draw a vertical line to see if the bar travels in a straight path over the middle of your foot.
• Review chest position: Ensure your chest doesn’t “fold” toward your knees during the ascent and keep your gaze forward.

💡To track knee alignment and the depth of your hips, use the same steps but position the device at a 45-degree angle.

With Video Delay Instant Replay as your gym companion, you see exactly what just happened – right after your set. Watch your replay, make one simple adjustment, and let the video delay help you keep improving while the feedback is fresh. Use these instant insights to plan your next training session and master your barbell squat technique.

How to Analyze Velocity Squats with the Video Delay Instant Replay app 

Velocity squats are a powerful way to boost your explosive strength, vertical jump, and enhance sprint performance. Aim for around half a second ascent times. If your ascent speed falls below a predetermined threshold, you should stop the set to prevent sub-optimal, slow reps. The Video Delay Instant Replay app serves as your own velocity tracker, providing the data you need to analyze your squat velocity and form. You don’t need expensive equipment, just your phone or tablet. This not only saves you money but also helps you train more effectively, right from your own gym. Here’s a quick step-by-step guide to get started:

Measuring Velocity Using the Replay View and Drawing Tools. 

1. Open the app, go to Settings > Video Format > Frame Rates, and set a higher frame rate available (60 fps or higher)
2. Place the device to your side, with the front camera facing you, to capture the full range of motion.
3. Set a buffer time (e.g., 20 seconds for 3 reps) to allow yourself enough time to complete the set and walk to the screen.
4. After completing the set, tap the Replay button.
5. Scroll the playback timeline to the moment you begin the ascent and tap Pause. 
6. To precisely set the starting point, use the Previous and Next Frame buttons.
7. Tap the Draw button and select Stopwatch.
8. Tap anywhere on the screen to add the Stopwatch. 
9. Scrub the timeline to the moment you’re fully upright, then check the Stopwatch value. 

If your ascent takes longer than half a second, it might be a sign that the weight is too high, you are too fatigued, or your break time between sets is too short.

💡For better visibility, you can connect your iPhone or iPad to an external screen.

Focusing on your velocity is key – but it’s just as important to keep good form. By training with a video delay app, you get instant feedback and valuable data, making your squats more effective and your sessions more efficient. This means you save time, reduce your risk of injury, and get better results from every workout.