--- title: "Powerlifting Coaching System: Technique and Raw Strength Philosophy" description: "Learn my raw powerlifting coaching system. I focus on technical mastery, bench press mechanics, and injury-free strength training for serious athletes." canonical: https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/my-coaching-system-technique-philosophy last_updated: 2025-12-29 --- # My Coaching System: Technique and Powerlifting Philosophy Tribe Verified · Coaching state and international podium finishers. By [Vedant Pawnikar](https://mytribe.in/vedantpawnikar) · Online coaching across India; In-person sessions in Mumbai · ₹1,500 per audit (estimate) Part of [Powerlifting Injury Rehabilitation & Prevention](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention). [View full gallery](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/gallery) Powerlifting isn't just about moving heavy weight. It is about movement efficiency, technical mastery, and building a system that keeps you strong for the long haul. Here is how I approach the platform. ## Photos and videos - [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) ## About My Coaching System: Technique & Philosophy I don't waste time on gimmicks or accessories that don't directly serve your total. If you see me programming paused squats or specific bench press variations, it is because I have identified a specific technical leakage in your lift that needs immediate correction, not more volume. ### The Raw Philosophy My coaching system is built on the belief that raw powerlifting requires an unadulterated connection between the lifter and the bar. I often see athletes wasting energy on deficit deadlifts, block pulls, or excessive use of bands and chains. In a raw context, these can deviate from the specificity you need. Instead, I prioritize movements like the paused deadlift, which forces you to maintain tension right from the floor, mimicking the exact demands of a competition attempt. My job is to strip away the noise and focus on what actually builds your total. ### Technical Breakdown Technique is where strength is born. When I analyze a lift, I am looking for energy leaks. For the bench press, I focus on three non-negotiables: scapular retraction for a stable base, eccentric control so you don't 'dump' the bar on your chest, and total body tension. If your ribs are flared or your scapula is loose, you are losing force transfer. I don't just tell you to 'tighten up.' I give you cues like the T-shirt pause bench to teach your body how to maintain tension under load. ### Data Over Ego I treat every session as data. A failed squat in training is not a sign to quit, it is a variable we need to solve. Whether it is managing thoracic endometriosis, recovering from lower back pain, or fixing a poor lockout, I work with the realities of your physiology. We adjust the load, modify the tempo, and rebuild. My goal is to get you to the podium not by burning you out, but by making you a more resilient, technically sound athlete. You bring the grit, and I will bring the programming that makes it count. ## About Vedant Pawnikar I'm Vedant Pawnikar, and I don't sugarcoat the grind. Whether you are struggling with chronic pain or aiming for a national PR, I focus on the mechanics that get you there. We work on the lifts, fix the errors, and build a system that works for your unique physiology. [See all of Vedant Pawnikar's services](https://mytribe.in/vedantpawnikar) ## More from Powerlifting Injury Rehabilitation & Prevention by Vedant Pawnikar - [Featured](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/featured) - [From Rehab to the Platform: Comeback Stories](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/from-rehab-to-the-platform-comeback-stories) - [Peak Performance: National & International Champions](https://mytribe.in/vedantpawnikar/powerlifting-injury-rehabilitation-prevention/peak-performance-national-international-champions) ## More services by Vedant Pawnikar - [Powerlifting Coaching](https://mytribe.in/vedantpawnikar/powerlifting-coaching) ## Similar work from other experts - [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 - [Master the Big Three: Squat, Bench, Deadlift](https://mytribe.in/gaurav_khatree07/powerlifting-coaching/mastering-the-big-three-squat-bench-deadlift) by Gaurav Khatree · Powerlifting Coaching · Available online and at gyms in Dwarka, Dabri & Alwar - [Strength Training: Mastering Technique and Warrior Mindset](https://mytribe.in/coach_rrishabh_athlete/weightlifting-and-powerlifting-coaching/my-coaching-method-technique-mindset) by Rishabh Sethi · Weightlifting & Powerlifting Coaching · Online coaching & in-person at ZeroDope Gym, Indirapuram - [Master the Bench Press: Technique, Arch, and Power](https://mytribe.in/sanjaypowerlifter720/competitive-powerlifting-coaching/the-art-of-the-bench-press) by Sanjay Nayak · Competitive Powerlifting Coaching · Online coaching & In-person training at Ultimate Gym and across Bhubaneswar - [Master Your Powerlifting Technique with Expert Coaching](https://mytribe.in/amit_yadav_0509/competitive-powerlifting-coaching/technique-training-variations) by Amit Yadav · Competitive Powerlifting Coaching · Online coaching available; In-person training across Delhi NCR & at A2 Fitness, Lodi Colony - [Master the Lifts: Technique & Form Correction](https://mytribe.in/shiksfitness/online-competitive-powerlifting-coaching-for-women/master-the-lifts-technique-form-correction) by Shikha Singh · Online Competitive Powerlifting Coaching for Women · Online coaching available across India ## Book To book Vedant Pawnikar, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hey%20Vedant%2C%20I've%20been%20checking%20out%20your%20coaching%20system%20and%20philosophy.%20I'd%20like%20to%20discuss%20my%20powerlifting%20goals%20and%20how%20to%20improve%20my%20technique.)