--- title: "Master the Squat, Bench & Deadlift | Powerlifting Coaching in Haridwar" description: "Learn to master the core lifts with expert powerlifting coaching in Haridwar. Focus on technique, strength training, and raw power with National Champion Pooja." canonical: https://mytribe.in/pooja__lifts/strength-conditioning/mastering-the-core-lifts last_updated: 2025-09-16 --- # Mastering the Core Lifts Tribe Verified · National Champion powerlifter coaching in Haridwar By [Pooja Sharma](https://mytribe.in/pooja__lifts) · In-person training at VIS ORBIT GYM and across Haridwar · ₹9,000 Per Month (12-16 Sessions) (estimate) Part of [Strength & Conditioning](https://mytribe.in/pooja__lifts/strength-conditioning). [View full gallery](https://mytribe.in/pooja__lifts/strength-conditioning/gallery) 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. ## Photos and videos - [Video: Coaching a client through a massive 220kg deadlift for three reps. My role is to guide and ensure safety while they push their limits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80b719c6-39ad-46b7-a392-5573b77c793b) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2efbb69-9e90-4772-8a51-08e19d30486a) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec317b94-d7bc-4292-9d4f-d9805227e4f9) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10eea32f-d199-4fc0-a5f5-3217fca5d448) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18ffa3ac-3663-4c77-ab55-b3965a153744) - [Video: A standard deadlift training session in the gym. Consistency with the basics is what builds a strong foundation for competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2980d71d-35fa-4629-9da8-bb326a729779) - [Video: The power of teamwork. Here, my teammates and I are shown deadlifting, with coaches providing support and motivation. We draw strength from each other.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8591f0a-2a7f-4924-b772-5b128bdd5aef) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae67d9a2-2b6c-41c1-b9b1-9671f160d918) - [Video: 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.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eedd7146-777c-42b3-9e9e-909205817895) - [Video: Executing a strong overhead press with my coach spotting me. This is a fundamental lift for building shoulder strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2578729f-2b10-46ce-9ac1-3f3c26d1db17) - [Video: My mantra for the year is to embrace both the good and the bad. Here I am doing an overhead press, a lift that requires total focus and acceptance of the struggle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e2b25f9-4103-4195-aa35-c2d10f590969) - [Video: Performing a seated military press in the Smith machine. This variation helps isolate the shoulders and build pressing strength without straining the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8e30e31-9a15-48c3-81ae-b03c8f7e2735) - [Video: Using the front squat to build quad strength and core stability. This is an essential accessory lift for improving my main squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63c1e721-62d1-460f-992a-32f10bb63c13) - [Video: A client performing a heavy squat with a spotter. My job is to be there to ensure they can safely push their boundaries and get stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81b06f56-4d92-4f27-a012-55af93b5d812) - [Video: A training session focused on squats. You can see me taking a moment before getting under the bar, a crucial part of the mental preparation for a heavy lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0aad1d4b-559b-41f2-bbba-9d480e376bf3) - [Video: Sometimes the gym is where you process life. This deadlift session was about channeling emotions into strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cab199f0-d319-43d0-96ff-e81f02fd0831) - [Video: Working on rack pulls to improve the top portion of my deadlift. This exercise helps build lockout strength and a powerful back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c7022ca-b044-4663-9947-d38caad59383) - [Video: From training in the gym to performing on the competition platform. This shows the journey of a deadlift, all thanks to the guidance of my Guruji.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/395cc4e5-1201-4b63-a515-941b4859ee4a) ## 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. ## About 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. [See all of Pooja Sharma's services](https://mytribe.in/pooja__lifts) ## More from Strength & Conditioning by Pooja Sharma - [Featured](https://mytribe.in/pooja__lifts/strength-conditioning/featured) - [Competition Highlights](https://mytribe.in/pooja__lifts/strength-conditioning/competition-highlights) - [Building Muscle & Physique](https://mytribe.in/pooja__lifts/strength-conditioning/building-muscle-physique) - [The Vis Orbit Team](https://mytribe.in/pooja__lifts/strength-conditioning/the-vis-orbit-team) - [Conditioning & Overall Fitness](https://mytribe.in/pooja__lifts/strength-conditioning/conditioning-overall-fitness) - [My Personal Journey](https://mytribe.in/pooja__lifts/strength-conditioning/my-personal-journey) ## More services by Pooja Sharma - [Powerlifting Training](https://mytribe.in/pooja__lifts/powerlifting-training) ## Similar work from other experts - [Master the Big 3: Powerlifting Foundations](https://mytribe.in/thisanimal_lifts/strength-and-conditioning-coaching/powerlifting-foundations) by Ranit Roy · Strength & Conditioning Coaching · Train in-person in Delhi or Online - [The Big Lifts: Master Squat, Bench, and Deadlift](https://mytribe.in/anupam_adarsh_mishra/strength-and-physique-coaching/the-big-lifts-foundation-of-strength) by Anupam Adarsh Mishra · Strength and Physique Coaching · Online coaching available - [Weightlifting for Strength: Mastering Compound Lifts with Trishna](https://mytribe.in/trishna_warrior/hybrid-fitness-coaching/weightlifting-for-strength) by Trishna Sharma · Hybrid Fitness Coaching · Available online; In-person sessions across Delhi NCR and at gyms in Preet Vihar & Faridabad - [Master the Big Three: Powerlifting Coaching at BarbellBoss](https://mytribe.in/supermann_coach/personal-fitness-coaching/the-foundations-of-strength-powerlifting) by BarbellBoss Fitness · Personal Fitness Coaching · Available online and at BarbellBoss Fitness, Noida - [Building Raw Strength: Powerlifting Coaching in Bangalore](https://mytribe.in/laxmanyadav_official/body-transformation-programs/building-raw-strength-powerlifting) by Laxman Yadav · Body Transformation Programs · Online, at Banashankari Gym & across Bengaluru - [Raw Strength: Powerlifting & Heavy Lifts](https://mytribe.in/shubhamm_shinta_dass/strength-training-body-transformation/raw-strength-powerlifting-heavy-lifts) by Shubham · Strength Training & Body Transformation · Online & In-person sessions in Bengaluru ## Book To book Pooja Sharma, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Pooja%2C%20I%20saw%20your%20Mastering%20the%20Core%20Lifts%20cluster.%20I%20want%20to%20improve%20my%20squat%20and%20deadlift%20technique.%20Can%20I%20book%20a%20session%20at%20Vis%20Orbit%3F)