Yashtika Acharya, a 17-year-old gold medal winner, was seen trying to lift the massive weight out of a squat rack Tuesday with a trainer standing behind her as a spotter, according to NewsX.

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The lower body staple is one of the most versatile moves on the gym floor. Pick which version works best for your goals.

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If you feel comfortable walking straight from the front door to the squat rack, you don’t need to add a warmup. You will probably benefit from a warmup if any of these are true of your lifting ...