---
title: "Powerlifting Injury Rehabilitation: Return to Lifting Pain-Free - mytribe"
description: "Struggling with lifting injuries? Our expert powerlifting injury rehabilitation service helps you manage pain and return to lifting stronger. Get a custom plan with corrective exercises to fix your SBD technique and prevent future injuries. Hire a coach today!"
canonical: https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention
last_updated: 2025-12-29
---

# Powerlifting Injury Rehabilitation & Prevention in Mumbai

By [Vedant Pawnikar](https://mytribe.in/vedantpawnikar) · I help powerlifters train around injuries by adjusting their program and technique so they keep making progress while recovering.

## Locations

Online coaching across India; In-person sessions in Mumbai

### Travels to

- Online coaching across India (India, India)

### Visit at

- In-person sessions across Mumbai (Mumbai Metropolitan Area, Mumbai Metropolitan Area, Maharashtra)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### One-Time Video Form Audit

Frame-by-frame voiceover breakdown of Squat, Bench, and Deadlift with a written action plan for immediate correction.

Typically ₹1,500-2,200 per audit (estimate)

#### **The Audit**
* **Submission Limits**: Review of up to 3 videos (one for each main lift: Squat, Bench, Deadlift).
* **Analysis**: Frame-by-frame breakdown identifying energy leaks, asymmetry, or mechanisms of injury.

#### **The Deliverables**
* **Annotated Video**: A recorded voiceover response highlighting angles and bar path deviations.
* **Action Plan**: A written summary of 2-3 specific cues to focus on in the next session.
* **Q&A**: One follow-up exchange to clarify any doubts regarding the feedback.

### In-Person Technique Diagnostic

90 to 120 minute private studio session using calibrated equipment with hands-on tactile cueing to fix movement patterns.

Typically ₹3,000-4,500 per session (estimate)

#### **Session Structure**
* **Duration**: 90 to 120 minutes of dedicated one-on-one time.
* **Equipment Access**: Private training facility equipped with competition-spec gear (Combo Rack, Calibrated Plates, stiff bars).
* **Scope**: Deep dive into 1 or 2 main lifts where pain or inefficiency is prominent.

#### **Hands-On Correction**
* **Tactile Cueing**: Physical adjustment of body positioning (hips, scapula, feet) impossible to do remotely.
* **Real-Time Modification**: Immediate adjustments to stance width, grip, or bar path to find the pain-free window.
* **Breathing Drills**: Teaching the stacking of ribs and pelvis to create intra-abdominal pressure.

#### **Takeaways**
* **Video Recording**: The session is filmed to provide a Before vs After comparison.
* **Homework Drills**: A list of specific accessories to practice independently.

### Comprehensive Online Rehab Coaching

4-week custom programming blocks with daily chat support and frame-by-frame video analysis turnaround within 24 hours.

Typically ₹5,500-7,500 per month (estimate)

#### **Programming & Strategy**
* **Customized Blocks**: 4-week training block designed around specific injuries (e.g. swapping Back Squats for Tempo Pin Squats).
* **Load Management**: Calculation of sets, reps, and RPE to ensure progressive overload without pain flare-ups.
* **Medical Liaison**: Integration of doctor's advice and restrictions into the training schedule.

#### **Technical Analysis**
* **Video Review**: Review of training videos (Squat, Bench, Deadlift) submitted via app.
* **Annotation Feedback**: Voiceovers or drawn-over video files explaining biomechanical breakdowns.
* **Response Time**: Feedback provided within 24 hours of submission.

#### **Support & Lifestyle**
* **Daily Communication**: Direct chat access for acute pain checks or adjustments.
* **External Factors**: Guidance on sleep hygiene and nutrition to support tissue healing.
* **Competition Peaking**: Strategy to taper fatigue and peak strength for meets while managing injury.

## About Powerlifting Injury Rehabilitation & Prevention

### When Lifting Bites Back

If you’ve ever felt that sharp twinge mid-lift or dealt with a stubborn ache that just won’t quit, you know how real the struggle is. I’ve been there, and I’ve helped others get through it too. For me, an injury isn’t the end - it’s just another challenge to tackle.

### My Way: Rehab is Still Training

I don’t believe in just stopping everything. Instead, we work smart:
- Adjust the load so you keep your gains while letting your body heal.
- Tweak your form to take pressure off the hurt spot and make your lifts smoother.
- Focus on basics like proper breathing and bracing, because most problems start there.

We’re not just chasing “pain-free” - we’re building you up to be tougher and more resilient.

### Real Stories, Real Results

I’ve seen lifters bounce back from injuries that seemed like game-enders. One athlete couldn’t even sit without pain, but after dialing things back and rebuilding her base, she made it to the podium. Another lifter got hurt right before her first comp, but with some quick changes, she not only competed but won. Even with serious health issues, we’ve found ways to keep training and break records. Sab kuch possible hai (Everything is possible).

### How It Works

I coach online, so distance isn’t a problem. We start by digging into your injury and lifting history, then I check your technique (video helps a lot). Your rehab plan is built just for you and keeps changing as you improve. Setbacks happen, but they don’t have to stop you. Let’s get you back, stronger and smarter.

## Highlights

Browse through Vedant Pawnikar's best work.

### [Featured](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/featured)

- [Video: This is what true grit looks like. Here is my athlete Pooja pulling a historic 201kg deadlift, becoming the first woman in Powerlifting India to pull 200kg raw on stage. This lift wasn't just about strength; it was a victory over endometriosis, a condition that causes her immense pain. We work together to manage her health, proving that with the right strategy, you can train and compete at the highest level, no matter the obstacle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fde7ad6-432d-4d91-a910-0bd2b4c81281)
- [Video: This is the sound of a comeback. After struggling with debilitating back pain, my athlete Gaurang is here on the national stage, hitting a massive 137.5kg bench press personal record. My coaching is direct and focused, especially on competition day. We made real-time adjustments to his technique, and he adapted perfectly to secure a bronze medal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8162856f-7a02-49a1-b5cb-8b4010b1ca21)
- ![This picture says it all. Atharva came to me with a lower back injury so severe he had pain just bending over. In only five weeks, we implemented a targeted rehab and strength plan. The result: he competed in his first-ever meet and walked away with a bronze medal. An injury is not a full stop; it's the start of a smarter training chapter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e601fe3a-8c9a-4fe2-95cc-810fd4fdfbbc)
- [Video: Age is just a number, but records are forever. This is my athlete Shweta, over 50 years old, setting a new Asian Record with a 132.5kg squat. She came to me to improve her numbers, and within six months, we didn't just improve, we made history. This is a testament to her dedication, traveling hours just to train with the right equipment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46cef962-1d70-4328-958b-e9d267b719b2)
- ![This is the proof that my rehab process works. Just four days before a national competition, my athlete Khushi suffered a major ankle ligament tear. Doctors advised a month off. Instead, we worked smart. This screenshot shows her hitting an 80kg squat completely pain-free just days after the injury, allowing her to compete and hit a 10kg personal record on the platform.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee3c8993-8893-42b2-8e6a-d6ea53fb045e)
- ![This is more than a medal; it's the result of a partnership built on trust and hard work. Standing with my athlete Pooja after she was crowned National Champion, breaking the deadlift record in the process. My role as a coach goes beyond just programming; it's about navigating challenges like her endometriosis together to achieve greatness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91844620-6db4-4f0f-9851-b7e96f8cc2f5)
- ![Seeing my athlete Sharwari on the podium, winning not just her category but Best Lifter Overall at her very first competition at Cambridge University, is what it's all about. She came to me to get leaner and stronger, and despite a last-minute accident injuring her shoulder, she showed the mindset of a veteran and went a perfect 9 for 9 on her lifts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9be951b-f31f-4334-8953-43dd3fb3793b)

### [From Rehab to the Platform: Comeback Stories](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/from-rehab-to-the-platform-comeback-stories)

- ![This is Gaurang, a junior athlete who came to me with nagging back pain that was derailing his progress. Here we are at his first-ever SBD Nationals, a goal we achieved by starting with a dedicated rehab plan and rebuilding his lifting technique from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db39ae84-7741-4fcc-958a-074776276fb8)
- [Video: Watch Gaurang execute a 200kg squat at his first nationals. When he started with me, he had excruciating pain just bending over. We focused on the fundamentals of lifting and a proper rehab protocol, which paved the way for him to handle heavy weights safely and confidently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7e4dac0-20e5-40ec-a320-e28698f09404)
- [Video: This 190kg deadlift was a lesson in fatigue management for Gaurang at his first national meet. After coming back from a back injury, his strength was there, but competition fatigue was a new challenge. We use every meet, success or setback, as data to get better for the next one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9b292ec-35ac-45bc-b766-12c74e579f36)
- [Video: This is the starting point of a comeback. My athlete Atharva, who had a previous 4-plate squat, injured his lower back and was in pain. This video shows our initial work, focusing on controlled movement and rebuilding the squat pattern with a manageable load to strengthen his back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24c0e85d-5ff9-43f9-baff-7d2fa99bd6b1)
- [Video: Here is Atharva working on his deadlift technique post-injury. We reduced the load and stripped away ego lifting, focusing on strict form and building resiliency in his lower back. This foundational work is critical for long-term, pain-free strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fab313ab-2462-4b0a-b699-fe83db0a99d1)
- [Video: Another angle of Atharva's squat rehab. We used specific accessory exercises and paid close attention to his form to ensure his lower back got stronger and the surrounding tissue was rebuilt. This is what smart, targeted training during rehab looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cc958de-b0d9-42fd-bfc0-d18fc2b67e99)
- [Video: This shows the progression in Atharva's deadlift. After his back injury, we had to re-teach the movement to take the strain off his back and use his legs more effectively. Every session was a step towards getting him competition-ready in just five weeks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d3bc6a2-acf3-49d5-9fa3-db1570ca30e3)
- [Video: A one-on-one technique session with Atharva. Since time was critical before his competition, I personally took him through my rehab protocol. I teach my athletes the 'why' behind the movements so they can apply the principles in every session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18025db2-364f-40ef-ad6a-769dba07863d)
- ![This is my athlete Khushi competing at the National Championship just days after a major ankle ligament tear. While doctors recommended a month of rest, we chose to adapt and overcome, a core principle of my coaching philosophy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ae2a27d-b50f-4777-8144-58b61d263bde)
- ![The initial diagnosis for Khushi's ankle. A physiotherapist called it a "gone case" for the upcoming competition. I don't believe in "gone cases". I believe in assessing the situation and finding a way to work around it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee9ffb3c-e88a-4b7b-8848-1df539318e6b)
- ![The official MRI report confirming a complete ATFL tear in Khushi's ankle. This documents the severity of the injury we were dealing with just four days out from a national competition. Transparency is key in the coach-athlete relationship.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c65f2c71-a8b2-4a56-abd4-ae78be306dc1)
- ![On the platform at the PI National Open. This shot captures the intensity of the competition environment. Even with a serious ankle injury, Khushi showed up ready to perform, a testament to her mental toughness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d901636a-6d3e-446b-adf6-3f00bc96ea87)
- ![Setting up for a squat at nationals. We practiced bodyweight and light-weight squats pain-free before the meet to build her confidence and test the ankle. This allowed her to hit a 160kg squat for a 10kg personal record.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6c2fcfa-381f-4a28-8e91-027c07b59b54)
- ![A proud coach moment with Khushi after her performance. She faced a major setback but still managed a 10kg total PR. This experience will only make her a stronger and more strategic lifter in the future.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5935e9b0-b9ae-423c-b562-9db70f626e92)
- ![Khushi walking off the platform. Competing with an injury is as much a mental battle as a physical one. Her determination to see it through, even when things weren't perfect, is the mark of a true champion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b04526c-2bea-46ec-b92a-6470ba283899)
- ![Siddhi setting up for her squat at the National Open. She was dealing with immense personal stress and family health emergencies leading up to this meet, which severely hampered her prep. Despite this, she showed up and hit a massive 140kg squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d18befb6-09d8-4de9-962e-4d4b46532d6a)
- [Video: This is Priyanshi's 125kg deadlift attempt. After a previous meet, she had a major lower back pain flare-up. We took time off heavy squats and deadlifts to focus on building a more resilient back, and she came to nationals ready to fight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed925d3f-3559-4ab6-9c36-53c267693474)
- [Video: Priyanshi hitting a 70kg bench press at the Ranchi Nationals. After her back pain flare-up, we focused on what we could control, like her bench press, while her back recovered. This strategic approach allowed her to still put up a great total.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ed4fc11-0ce4-48ca-acd2-896ae8cf2906)
- [Video: A successful 125kg deadlift from Priyanshi. During her prep, we didn't lift anywhere near this weight. Her pain reduced just 10 days out, and her positive mindset allowed her to perform incredibly well on the national stage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8af0248-fcf7-4fc3-ad64-248784cc9827)
- ![With my athlete Priyanshi at the Junior Raw Nationals. This meet was a huge mental victory, coming back from a significant back pain issue to add 15kg to her total and place 5th in a stacked category.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97b32139-85e4-4230-a83d-6e46d616a6d7)
- [Video: Priyanshi's 115kg squat at nationals. This was a huge lift for her, considering we had to completely deload her squat and deadlift for weeks to manage her back pain. It shows the power of patience and smart programming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12964125-4fa8-4e21-bdc2-75f3a3250033)

### [Peak Performance: National & International Champions](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/peak-performance-national-international-champions)

- [Video: This is Shweta, a Master's athlete, hitting a 125kg squat at the National Championship. We corrected her form, taught her proper breathing and bracing, and the results speak for themselves. She went from not knowing how to use her lower body to securing a bronze medal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad178cb7-9dee-4011-9ae2-143aeaf59f0f)
- [Video: My athlete Yuti hitting a 72.5kg bench press at the Maharashtra State Championship. She overcame immense personal struggles to get back to training, and her determination is inspiring. Even when life gets tough, the gym can be a place to build strength, both mental and physical.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b4c4add-e5c3-419c-a5be-f8af5c5a8557)
- ![Pooja setting up for a squat at the National Open Championship. She suffers from Thoracic Endometriosis, which causes significant pain and breathing difficulty. We work around her health, managing her training to allow her to compete at the highest level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc817077-7094-4a04-b7d7-4086f61126ea)
- ![Celebrating a silver medal with Pooja at the National Championship. She set a new national deadlift record and added 20kg to her total, all while battling a chronic illness. This is the result of a strong mind and a smarter training approach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35aebed0-60e8-404b-aa8b-68c49b6140fd)
- ![The official announcement of Pooja's new national deadlift record of 197.5kg. This wasn't just a personal best; it was the highest raw deadlift by any female in Powerlifting India history at the time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5e1e99d-a849-4d0c-85b0-46633693ebd1)
- ![Pooja preparing for her deadlift. This lift is the culmination of a year of navigating her health issues. Many doctors told her to stop lifting heavy, but we found a way to make her stronger and healthier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b927bf8f-0970-479b-a5b7-da8fb6935922)
- ![Pooja on the podium, securing 2nd place at the National Open. She missed the gold medal only due to a higher bodyweight, showing she is right at the top of her game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd6a2d6a-c293-4422-bd35-8c47400f1154)
- ![A view from the sidelines as Pooja benches at nationals. As a coach, my job is to make the right calls on the day, like adjusting her attempts when her self-unrack wasn't feeling right, to maximize her total and keep her safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb6cf468-36eb-4dc5-9017-e68e97631d2d)
- ![The 84kg+ Open category podium at the National Championship. Seeing my athlete up there is the ultimate goal. We train to be the best and to stand on that podium.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8573fc4-7e67-446f-ba9e-9f3e559a38fa)
- [Video: This video sums up Pooja's mindset. When told that competing could trigger her endometriosis pain, she chose to risk it to break a national record. That's the heart of a champion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c76297d1-f557-4d93-92e4-ea1b322704e4)
- [Video: My athlete Sharwari preparing for a deadlift at the Cambridge University Championship. Even though she is in the UK, we manage her coaching online. Just 12 days before this, she had an accident, but she didn't panic and we worked through it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33f0bed9-a2c9-4864-a8f1-f45dfef33ef6)
- [Video: Sharwari executing a flawless 65kg bench press. This was a 12.5kg personal record in her first competition. Her discipline with training and nutrition over the past 6 months paid off on the platform.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4668226e-64ed-4bcf-b9e3-fa48168603e8)
- [Video: Another angle of Sharwari's bench press. She played this competition like a veteran, listening to every instruction and grinding her way to a perfect 9 for 9 performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/775e1a74-1891-41ba-8e8a-1cf221b535d9)
- [Video: This was Sharwari's 120kg squat, a 15kg PR. She had actually failed this weight just 5 days out from the competition. But with the right mindset and coaching cues on the day, she came back and conquered it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/390fa1ba-453c-4d90-8c5e-5276b084e333)
- [Video: A different view of Sharwari's squat, showing the full range of motion and control. We spent months getting her leaner and more muscular, which is reflected in her improved lifting technique.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13631e62-4865-41cf-9768-9dcb1663e85f)
- [Video: Saini hitting a bench press at the Karnataka State Championship. She put a massive 45kg on her total in this meet, securing a silver medal and qualifying for nationals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/085d47bf-d015-43dc-9687-ca1d30440f2e)
- [Video: This is Priyanshi's 75kg bench press that was unfairly red-lighted at the Delhi State Championship. Despite the biased judging, she showed immense character and went on to pull a huge 15kg PR on her deadlift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e5d3d28-2647-4925-a248-b854ea239134)
- [Video: Priyanshi's 120kg squat at the Delhi State meet. We work to build strength that is undeniable, regardless of external factors. Her technique here is solid, showing the progress we've made.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f46057e-da7c-49ec-a742-84eb97fb02b8)
- [Video: This is the 75kg bench press from a previous National competition where Priyanshi won gold. I use this as a reference to show the inconsistencies in judging and to fight for my athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3723d51-bf30-4a83-bcbc-2652802116e2)
- [Video: Another angle of Priyanshi's controversial bench press at the state meet. As a coach, I will always advocate for my athletes and call out poor officiating when I see it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/812e9b90-88c8-4c62-8a5f-c95fb70fcec7)
- [Video: Priyanshi's bench press attempt. You can see the immense arch and leg drive, key components of a strong bench that we work on extensively in training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d5cc980-0fe5-4e73-800f-404fb54c8d0c)
- [Video: Yuti squatting 110kg at the Ahmednagar District Championship. In just 7 weeks of working together, we completely changed her technique, eliminated her adductor pain, and added 45kg to her squat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7881226-1387-4b8b-bd55-c9b1325577e5)
- [Video: Yuti pulling 130kg for a 30kg deadlift PR. She went 9 for 9 in this meet, winning her category and the overall Strongwoman title. This is what happens when you trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b60cfef3-2d45-4307-95ec-ed5eb757fbc6)
- [Video: Yuti benching 67.5kg for a 12.5kg PR. We focused on building muscle and improving her technique, and the strength gains were phenomenal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91520f01-ae2d-40d8-8672-aeaebdd519e3)
- [Video: Priyanshi's winning 75kg bench press at the Junior National Bench Press Championship in Bangalore. Even though she fell sick before the meet, she secured the gold medal with just her opener.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ef02508-3e0a-46bb-bd03-597799593037)
- ![A victory photo of Priyanshi with her gold medal at the National Bench Press Championship. A great performance and a sign of more to come.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb9c1688-20d5-4185-9e30-61f292fe3fbf)
- [Video: This was Priyanshi's 77.5kg attempt. She ground it out to lockout but missed the rack command. This is a learning experience about managing adrenaline and staying focused on competition day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ea5bb44-1407-41d1-aa7e-990c4d13c95c)
- [Video: A recap of Siddhi's performance at the West India Championship where she became the 69kg champion. We learned from a previous disastrous meet, didn't cut weight, and she added a massive 35kg to her total.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05ed306b-7982-44ac-84bd-d2c2e0bbbec2)
- [Video: Siddhi squatting at the Junior Nationals in Ranchi. This was not our best meet as a weight cut and travel fatigue affected her performance. We treat every setback as a lesson to improve our strategy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8275700-6e56-490a-89b2-b8ea51c3eabc)
- [Video: Siddhi's bench press from the Ranchi nationals. Managing external stressors is a huge part of competition prep, and this meet was a big lesson in that.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc3664e0-cbda-40c9-8da1-8888a965fcfa)
- [Video: Siddhi's deadlift at the Junior Nationals. Despite the challenges, she fought for every lift. We now focus on keeping her in a higher weight class to prioritize strength gains over weight cuts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c450583-fb8a-4841-879e-0feea7fa2167)
- [Video: Nandini pulling 125kg at the Junior Nationals. The meet didn't go as planned due to severe cramping from her knee sleeves, but she never gave up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62e5aca4-92f9-4e37-b995-ff190d6a516e)
- [Video: Nandini's squat attempt at the Ranchi nationals. She was underperforming due to hamstring cramps, a difficult situation we had to manage on the fly. These experiences build a tougher athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73687013-6b85-454c-b9cb-d6e271b43ae4)
- [Video: Nandini's bench press at nationals. The judging was strict, and we only managed to clear one attempt. It was a tough day, but it provides fuel for the next competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8a416be-1013-44a7-90ff-8d8f2917ae26)

### [My Coaching System: Technique & Philosophy](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/my-coaching-system-technique-philosophy)

- [Video: I believe in creating awareness about the realities of steroid use in women's powerlifting. In this conversation with my athlete Pooja, we discuss the serious and often irreversible side effects. My coaching is about building true, natural strength, not taking dangerous shortcuts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e722f535-03ed-49a3-81bc-a27141295a30)
- [Video: In this clip, my athlete Pooja shares her journey of being diagnosed with endometriosis and how we work together to manage her training. We recap her competition performance, including a record-breaking 197.5kg deadlift, proving that you can be an elite athlete while managing a chronic health condition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/047e61f4-5c2d-46e1-8b3b-12d4dcb21dc2)
- ![A snapshot from my interview with Pooja. We believe in being open about the challenges, from health issues like endometriosis to the mental grind of training. This transparency helps other lifters who might be facing similar struggles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52b993d6-84a2-4050-88cf-1eea91483f74)
- ![Another shot from my conversation with Pooja. Discussing her journey is important to show others that it's possible to overcome significant medical advice that suggested she stop lifting heavy. We found a smarter way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af631202-949d-4e06-a401-5c050b85eb1a)
- [Video: This is a training squat from my athlete Yuti. Before we started, she had lower back and adductor pain. By focusing on technique, we were able to build a resilient back and help her squat pain-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53386865-5989-45c9-b8c5-e9f910bef56d)
- [Video: A failed 100kg squat from Yuti in training, about 7 days out from her meet. Failures in the gym are just data. After some reassurance and technical cues, she came back and successfully squatted 110kg on the platform for a PR.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e992fe06-5a06-4280-be59-b0eee964e263)
- ![My take on deficit deadlifts. For raw powerlifting, I believe they are often a waste of time. They can compromise form and don't have the specificity needed for competition lifts. I prefer paused deadlifts to build strength off the floor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa54b1da-e2d8-4561-9113-f829bed9bbe1)
- ![My opinion on block pulls for raw lifters. They alter the lift's starting position and can be less effective than variations that more closely mimic the actual competition deadlift. My programming is based on what is most effective for a raw lifter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4abc7198-48b0-4c0d-8795-d00caec578f0)
- ![Why I believe bands and chains are a waste of time for raw powerlifting. Raw lifting is about mastering your body's mechanics without external variables. My philosophy is to focus on the unadulterated connection between the lifter and the bar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3ce6b7c-cf28-448d-864e-342e67919505)
- ![This is the second key to fixing a common bench press mistake: controlling the eccentric portion of the lift. Many lifters just dump the bar, losing tension. We use variations like the T-shirt pause bench to force control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81c8ccbc-d69e-4dd3-837d-a6a1f7febf7e)
- ![The third point in my bench press analysis: creating total body tension. I teach my athletes how to use their entire body, from their feet to their hands, to create a stable and powerful base for the bench press.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34866515-f194-4cbf-83cc-0f92820f0f00)
- ![This image illustrates a bench press without proper control. You can see the lack of scapular control, eccentric control, and total body tension, which leads to a weak and inefficient lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42b7f9b4-3664-4421-b3ff-e21cb4914265)
- ![A side-by-side comparison showing the common mistake of "dumping the bar" on the chest. This loses scapular position and shoulder stability. My coaching focuses on correcting these technical errors for a bigger, safer bench.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2867c4f-680f-43af-a35b-360f28811c40)
- ![The first step to a better bench press is scapular control. I teach my athletes how to retract and depress their scapula to create a solid platform to press from. This is a fundamental skill for both strength and shoulder health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca49cddc-fdde-443d-a5c8-2913c294259f)

## Meet your expert

[Vedant Pawnikar](https://mytribe.in/vedantpawnikar)

### My story

Hi, Vedant here. I’m a powerlifter and coach, but mostly, I’m someone who’s seen both the highs and the not-so-great days on the platform. I get it - the grind, the back pain, the missed lifts. We don’t just chase medals at Team Strength Mob, we chase growth. Whether it’s a Navi Mumbai guy winning in the UK, or a mom of twins becoming Asian champ, I’m here for the wins, the fails, and the brotherhood.

### My work

- **What I Do**: I coach powerlifters for competitions - local, national, international. Meet prep, strength training transformation, injury rehab, and technical SBD coaching.
- **My Way of Coaching**: I’m all about numbers and technique, but also about you. We celebrate, we learn, we get gritty. I’ll be there yelling 'Push push push!'
- **Who I Train**: Anyone serious about getting stronger and competing. From juniors with back pain to masters level athletes fighting tough battles.
- **How We Work**: We start from where you are. Sometimes it’s rehab, sometimes it’s a 12-week competition peaking strategy. It’s never a straight line, but we move forward.

## More services from Vedant Pawnikar

- [Powerlifting Coaching](https://mytribe.in/vedantpawnikar/powerlifting-coaching) · ₹4-12K per month (estimate)

## Book

To book Vedant Pawnikar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Powerlifting%20Injury%20Rehabilitation%20%26%20Prevention%20by%20Vedant%20Pawnikar.)