In conversation with 'squat master' Bharat Kumar Khatri

As you watch him place his hands on the Swiss ball and move up to an erect position on it, with the ball still wobbling, a part of you expects Bharat Kumar Khatri to fall. Even people he knew couldn't believe their eyes when he sent them a video of the first time he managed to stand on it; they suspected something was wrong with the ball. Just 62 kg, 5.5 feet, simple in his manner of talking, the 30-year-old, senior physiotherapist at Mumbai's Kokilaben Dhirubhai Ambani Hospital, Bharat can seem quite unassuming. But he's set a record (with Limca Book of Records) that no one else in India still has–29 squats in a minute, on a Swiss ball! And that's not even his best attempt. Excerpts from an interview:

It's quite an unusual attempt to make. What inspired you to do this? 

In 2013, my reports showed high cholesterol; it was nothing worrisome, but I wanted to be fit. So I decided to train for the marathon. The workout for it required strengthening the lower limbs and the core. My colleague, who trains national athletes uses the ball, so I began incorporating it in my workout too. At some point, I started standing on the ball, which none of my colleagues could do. In fact, among her students only cricketer Mohammed Kaif could do this. Around that time, I'd also started looking up records; a Guinness Book of World Records (GBR) winner has managed 66 squats on the ball, in a minute. I considered Limca only in the past six to eight months because only when you set a goal, do you end up achieving something.

What was the most challenging aspect?

Standing on the ball! I must have fallen at least 100 times. Once I'd managed to stand, doing squats wasn't so difficult. But I did fall again when I increased my speed to do more squats in a minute.
As no one had attempted this with Limca, they didn't have any guidelines, so the procedure took very long and we decided to go ahead with the GBR rules. But just three weeks before I was to create the record (Limca's deadline was June 30), I got a bad catch in my back. Thankfully, proper treatment, rest and scientific approach to the workout ensured that my injury didn't worsen. Soon, I started with 20 squats on the ball. But even for the record, I didn't manage to reach my pre-catch best of 42.

What did your training entail? How long did it take to get ready for the attempt? 

It took three years. From 2013 to 2014, I ran thrice a week (Sunday was for long distances) and did rigourous gym workouts. Saturdays was for deep tissue release, with a massage. But post 2014, I focused on balance–with Romanian dead lift, warrior pose, etc; endurance—with excerises like static lunges in increased numbers; and stability with core strengthening exercises. I worked out on my own, but suggestions from colleagues helped in understanding things, such as what part I was under- or over-utilising and making changes to improve.

Did you have to alter your diet a lot? 

Not really. For breakfast, I eat porridge, with sprouts and milk. Sometimes even nuts and sandwich. Lunch is usually a typical north Indian thali; and I have three to four fruits in the evening with nuts (almonds and walnuts to control cholesterol levels). But I work out at night, so before starting it, I have carbs for instant burst of energy and good performance. To repair the muscle breakdown that happens while exercising, I have proteins post workout. Dinner is usually light.

Did the experience change you in any way?

Unlike other sports, this requires a high burst of activity, not increase in muscles, so my physique didn't change much. I regained the weight I had lost when I'd begun running, but it improved the way I function, as running requires a "you have to do what you have to do" attitude. This percolated into how I function even in my personal and professional life. The overall training has improved my posture and made me more agile.

What next?
I want to break the Guinness World Record for the most squats on the Swiss ball.

pooja.bhula@dnaindia.net; @PoojaBhula