Yashtika Acharya, a 17-year-old powerlifting star and Junior National Games gold medallist, tragically lost her life during a training session in Bikaner, Rajasthan. The accident happened when a 270kg rod slipped during a barbell squat exercise, hitting her neck. Despite being rushed to the hospital, she could not be saved. Her sudden death has left her family, coaches, and the fitness community in deep sorrow.
This tragic incident highlights the importance of following safety rules during weight training. While the investigation is ongoing, experts say such accidents can often be avoided with the right technique, supervision, and equipment checks. To help prevent similar tragedies, we spoke to an expert to understand how to perform barbell squats safely.
Details of the Tragic Incident
Whose fault is this? Coach or weight lifter or just a freak incident? National champion weightlifter #YashtikaAcharya died after 270 KG barbell falls on her neck in #Bikaner pic.twitter.com/L7Jv7OCEY0
— Alok Kumar (@dmalok) February 20, 2025
Yashtika Acharya was practising under her trainer’s supervision when the barbell rod, loaded with 270kg, fell onto her neck during a squat manoeuvre. The impact caused fatal injuries, and she was rushed to the hospital but declared dead on arrival. Her trainer sustained minor injuries during the mishap.
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Expert Guidance on Performing Barbell Squat
Varnit Yadav, Online Fitness and Nutrition Coach, Lucknow, explained the tragic and avoidable accident that claimed Yashtika’s life is deeply unfortunate. “For those involved in competitive powerlifting or aiming to push their limits, please prioritise safety with these key steps,” he added.
The expert advised to choose a qualified coach with proper training and credentials. “Powerlifting carries a higher injury risk, so train in a safe environment with reliable spotters. Use a safety rack, designed to catch the barbell during a failed lift. When testing heavy loads, with spotters on each side,” explained the coach.
The video of Yashtika’s lift highlights critical oversights: improper use of a safety rack, lack of spotters for a 270-kilogram load, and an unstable mat. Varnit suggested a step-by-step guide to mastering the barbell squat. His advice focuses on safety, technique, and gradual progression to help both beginners and experienced lifters. Here are his key tips:
Start on a Solid Surface
Varnit emphasises the importance of stability during squats. “Always practice on a solid surface to ensure balance and stability,” he says. A flat, non-slippery floor reduces the risk of accidents and helps maintain proper form.
Begin with Light Weights
For beginners, starting with lighter weights is crucial. Varnit explains, “Normal squats are 20 kg, 40 kg, 50 kg, 60 kg, 70 kg, whatever it is. There is no problem with this unless you are a beginner. It is a problem if you lift 70 kg directly without proper preparation.”
Gradually Increase Weight
Progression should be slow and steady. “The thing to keep in mind here is to properly increase the weight at what pace. At what point your body is ready to lift heavier weights? You have to pay attention to that,” he advises. Rushing into heavy lifts can lead to injuries.
Focus on Technique and Form
Mastering the basics is key. “If you are a beginner, you won’t lift 100 kgs directly. You will focus on practising with less weight first,” says Varnit. Only when your form is perfect should you consider adding more weight.
Improve Repetition Quality
Quality matters more than quantity. “When you feel that the technique is good, the form is good, and the quality of the repetitions is improving, we smartly add weight to our training routine,” he explains. Proper repetitions ensure you’re building strength safely.
Prioritise Rest and Recovery
Recovery is as important as training. “How will the quality improve? When you take proper rest, eat properly, recover, and train in a structured way,” Varnit adds. A balanced approach to training, nutrition, and rest ensures long-term progress.
Use a Spotter for Heavy Lifts
For advanced lifters, having a spotter is essential. While Varnit doesn’t explicitly mention this, it’s a universally recommended safety measure, especially when lifting heavy weights.
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Conclusion
Yashtika Acharya’s accident is a wake-up call for everyone in the fitness world. By following expert advice and prioritizing safety, athletes can protect themselves while achieving their goals. Varnit’s approach to barbell squats is all about patience, precision, and safety. “Only then you can go on such a heavy load,” he concludes. By following these expert tips, you can perform barbell squats effectively while minimizing the risk of injury.
