---
title: "Master Powerlifting Technique & Correct Your Form"
description: "Stop wasting reps. Learn the correct squat, bench, and deadlift technique from a national powerlifter. Get personalized form correction and build real strength."
canonical: https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/master-the-lifts-technique-form-correction
last_updated: 2025-09-12
---

# Master the Lifts: Technique & Form Correction

Tribe Verified · National Gold Medalist & Powerlifting Coach

By [Shikha Singh](https://mytribe.in/shiksfitness) · Online coaching available across India · ₹6,000 per month (estimate)

Part of [Online Competitive Powerlifting Coaching for Women](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women). [View full gallery](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/gallery)

Stop guessing if your lift is right. From deadlift resets to squat depth, learn the cues that prevent injury and actually build strength.

## Photos and videos

- [Video: When performing deadlifts for multiple reps, do not rush. I explain why it is critical to reset your form before each repetition to maintain proper technique and prevent back injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44570bc5-c6cd-4bd5-bad6-4e866cd87cfc)
- [Video: Your squat starts before you even lift the bar. I demonstrate the correct way to unrack the barbell, explaining how the right bar height and a stable setup are crucial for a strong and safe squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c465644-1863-41a4-a227-1d8d21bb2b96)
- [Video: The Spoto Press is a key bench press variation for building stability and power. I demonstrate the technique, which involves pausing the bar just above the chest to improve your pushing strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db46f79b-8a33-493f-8689-b33ff1f9a746)
- [Video: Many people perform the dumbbell chest fly incorrectly by keeping their arms too straight. I show you how to slightly bend your elbows to properly engage your chest muscles and avoid shoulder pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bafb6c85-df71-43d1-8a3f-81d390c69c0b)
- [Video: The shoulder press is a great upper body movement, but bad form can lead to injury. I break down the correct technique and common mistakes to help you train safer and smarter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ac92e6f-1fca-4bf6-b29b-32f052464f18)
- [Video: Are you just going through the motions with your one-arm rows? I show the difference between using momentum and using controlled movement to actually feel the muscle working and get real results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bf0aae5-8e7a-418b-b62a-67bfd67bd77c)
- [Video: If you get neck pain from bent-over rows, you are likely overextending your neck. I demonstrate a better alternative, the chest-supported row, to take the strain off your neck and focus on your back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/411f5b9a-faaf-4290-8662-c267f6721ab5)
- [Video: This is one of the most common mistakes I see with the lateral shoulder raise. I provide simple cues, like bending your elbow and tilting the dumbbell, to correctly target your shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e9359f5-4751-4660-8f6b-64dba92940f9)
- [Video: If you are doing reverse flys by swinging the weights, you are wasting your time. I show you how to slow down and control the movement to take momentum out of the lift and properly target your rear delts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f9a9479-6b9f-438f-975d-4367995246a8)
- [Video: Cable kickbacks are great for glutes, but the angle of your kick determines which part of the muscle you are targeting. I demonstrate the difference between kicking back for the gluteus maximus and kicking to the side for the gluteus minimus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f6b58d2-b7af-46b0-ae20-ef3a4e8cbb74)
- [Video: Stop using your whole body to do face pulls. I show why performing them in a seated position provides more stability and control, allowing you to better target your upper back and rear delts without stressing your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34a6e37a-9a69-4ab0-a652-84c736c0d9e1)
- [Video: Are you wrapping your wrist wraps correctly? I demonstrate the proper technique to ensure your wrist is stable and protected during heavy lifts like the bench press, preventing injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e3adae6-45eb-40e0-9ecf-86f9f978e774)
- [Video: If you experience shoulder pain during front raises, you might be using the wrong grip. I demonstrate a plate-held front raise with a neutral grip as a more comfortable and effective alternative for your front delts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7e8400d-0dc7-415d-9154-fafbd224a840)
- [Video: When doing chest flies, whether with cables or dumbbells, always keep your elbows bent at roughly 90 degrees. I explain how this simple adjustment protects your joints from pain and injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d8ae5b2-22fd-4ac6-b475-cb785d5a2e2f)

## About Master the Lifts: Technique & Form Correction

Most gym injuries don't come from heavy weights; they come from bad setup. Whether it’s your bar height during squats or how you reset between deadlift reps, minor form adjustments are the difference between hitting a new personal record and a trip to the physio. I don’t believe in just moving weight; I believe in moving with intent and proper technique.

### Fix Your Foundation

If you are serious about strength, stop worrying about the number on the plate and start looking at your execution. Poor form is the fastest way to stall your progress and invite pain. 

**The Squat Setup:**
Many lifters get their squat wrong before they even take a step back. If your barbell pins are too high, you’re forced to stand on your toes to unrack, immediately killing your stability. If they are too low, you’re stuck in a deep squat position just to pick up the bar. Your bar height should align with your sternum. Unrack, stand tall, and control your descent.

**Deadlift Mechanics:**
Are you rushing your reps? When you treat a heavy set like a cardio sprint, your back takes the hit. Reset between every single rep. Take a breath, brace, and reset your form. Every rep should be a fresh start.

**Bench Press & Accessories:**
- **Spoto Press:** A variation where you pause an inch above your chest. This builds stability and fixes the sticking point at the bottom of your bench press.
- **Chest Flies:** Stop locking your elbows straight. A slight bend is mandatory to protect your joints and target the pecs instead of stressing your shoulder capsule.
- **Rowing:** If you feel neck pain, stop overextending your neck. Use a chest-supported row to isolate your lats and back muscles without straining your lower back.

Technique is not a suggestion—it is the requirement for longevity in this sport. If you are struggling with a specific lift, send me your video. We will break it down and fix it together.

## About Shikha Singh

I'm Shikha. At 46, I’m a national powerlifter and a mom who knows that true strength comes from discipline, not shortcuts. I’ve made every mistake in the book so you don't have to—I’m here to help you lift heavy and stay injury-free.

[See all of Shikha Singh's services](https://mytribe.in/shiksfitness)

## More from Online Competitive Powerlifting Coaching for Women by Shikha Singh

- [Featured](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/featured)
- [My Journey: From Beginner to National Champion](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/my-journey-from-beginner-to-national-champion)
- [Powerlifting 101: Your Guide to the Sport](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/powerlifting-101-your-guide-to-the-sport)
- [Competition Prep: Rules, Commands & Strategy](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/competition-prep-rules-commands-strategy)
- [Build Real Strength: Accessory Lifts & Workouts](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/build-real-strength-accessory-lifts-workouts)
- [Fitness Myths Busted: Seedhi Baat, No Bakwas](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/fitness-myths-busted-seedhi-baat-no-bakwas)
- [Fuel for Power: Nutrition & Supplement Guide](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/fuel-for-power-nutrition-supplement-guide)
- [A Day in the Life: Training, Motivation & Fun](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/a-day-in-the-life-training-motivation-fun)
- [Let's Get Started: Online Coaching & Plans](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/let-s-get-started-online-coaching-plans)

## More services by Shikha Singh

- [Online Strength & Nutrition Coaching for Women](https://mytribe.in/shiksfitness/online-strength-nutrition-coaching-for-women)

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## Book

To book Shikha Singh, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shikha%2C%20I've%20been%20struggling%20with%20my%20%5BSquat%2FDeadlift%2FBench%5D%20form.%20Can%20you%20help%20me%20fix%20it%3F)