I'll probably get crucified for this heh...

I like to think about bike fit as a balance between weight on my feet, my saddle and my hands. I try to shoot for a good balance between the three. Hard part is when I'm in horrible shape, like right now starting over again, it's tough to get that balance struck. When in shape as an example, to stand out of my saddle, it's just a minimal bit more push to get off the saddle for bumps than when "seated". This takes a bit of conditioning to get to, but the sizing of the bike fit is important so that the balance between feet and hands can be struck when you rise up...if that makes sense.

If you find you are distributed with weight like you are sitting on a stool, all the weight on the saddle, fiddle around until the saddle is higher and the bars are raised up so you get more of a balance when under way.