@nik After years of struggling because I was afraid to raise my saddle after tearing a quad in 2013 (?), I started raising it some, then noticed that I was able to pedal in smooth and quick circles instead of by mashing down. That circular pedaling is what good technique is. :blobfox: I also had to move my saddle forward quite a bit because my legs would drag me forward with their circular pedaling otherwise.
As far as handlebar position goes, that resolved itself once my core was strong enough. :geblobcatshrug: If you don't try to hold onto the bars for dear life and just let your hands fall where they will, that'll tell you where to move the bars to.