Mastering the Core Lifts
Technique is everything in powerlifting. I will show you how to perfect the squat, bench, and deadlift so you can build real, raw strength safely at Vis Orbit Gym.
Coaching a client through a massive 220kg deadlift for three reps. My role is to guide and ensure safety while they push their limits.
A client working on his squat form in the rack. I focus on technique first, ensuring every lift is safe and effective before adding weight.
Spotting a client during a barbell bench press. Proper spotting is crucial for safety and gives the lifter the confidence to push for that extra rep.
Working on my deadlift form. I constantly check my technique in the mirror to ensure every part of the lift is correct, from the setup to the lockout.
Getting ready for a heavy deadlift with my coach assisting with the belt. Even as a coach, I am always a student, and the support of a spotter is invaluable.
A standard deadlift training session in the gym. Consistency with the basics is what builds a strong foundation for competition.
The power of teamwork. Here, my teammates and I are shown deadlifting, with coaches providing support and motivation. We draw strength from each other.
Working on my squats in the Smith machine. This is a great tool for focusing on depth and control, which translates to a stronger free-weight squat.
A client performing a heavy bench press with a spotter. This shows the kind of focused, one-on-one attention you can expect during our training sessions.
Executing a strong overhead press with my coach spotting me. This is a fundamental lift for building shoulder strength and stability.
About Mastering the Core Lifts
You might think lifting heavier is the only way to get stronger, but I have seen too many lifters stall because their technique is off. In these sessions, we stop chasing big numbers for a moment to fix your bracing, bar path, and depth. It is not about ego lifting; it is about making your body a machine that can move weight efficiently without breaking down.
The Three Pillars of Powerlifting
My coaching is centred on the Big Three—Squat, Bench Press, and Deadlift. These are not just exercises; they are skills.
Squat: Whether you are learning a low-bar or high-bar squat, we work on hip hinge and ankle mobility. If you are not hitting depth, you are not squatting. I use video analysis to show you exactly where you are leaking power.
Bench Press: It is not just lying down and pushing. We focus on shoulder retraction, leg drive, and creating a stable base. Many of my clients in Haridwar come to me with shoulder pain—usually, it is a form issue, not a mobility one.
Deadlift: The king of lifts. We start from the floor with a focus on spine neutrality and lat engagement. No rounding the back. We pull with intent, not just force.
Why Technique Matters
When you train at Vis Orbit, you are not just guessing. We use periodized programming—switching between hypertrophy to build muscle and peaking blocks to express your strength. If you are a beginner, we build your movement patterns first. If you are a competitor, we tighten your cues for competition day.
Strength is a journey. Some days you hit a PR, and some days you feel like you have lost the plot. Dukh vi apne, sukh vi apne (the struggles and the joys are all our own). But when you nail that perfect rep, the feeling is unmatched. Let us get to work.
Pooja Sharma
I am a National Champion powerlifter who believes that the gym is where we find our true potential. I do not believe in quick fixes; I believe in *Guru ka samman* (respect for the teacher), consistent discipline, and training until the technique becomes second nature. Train with me at Vis Orbit, and we will treat your goals as our own.
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