How SRK exercised for the Blockbuster ‘Pathaan’

Shah Rukh Khan’s physique in ‘Pathaan’ was impressive. But what exercises did the actor do to achieve such a muscular frame?

Pathaan' f

"we included new ways to work out, like circuit training."

Shah Rukh Khan underwent vigorous training in order to achieve his muscular frame for Pathaan.

The actor’s muscular body was a talking point following the blockbuster’s release, with many fans impressed.

To achieve his body, SRK did a lot of circuit training.

His fitness trainer Prashant Sawant explained:

“We have been training his body for a long time.

“The first time we worked on this kind of a role was in Om Shanti Om, and then again for Happy New Year. So, we already had the base and the structure in place.

“So, taking it to the next level in Pathaan was easier, as we could count on the strength and muscle memory from before.

“Even when Covid hit, his commitment to his training and involvement remained very high. He was training every day and sending me photos of his progress.

“This time around, we included new ways to work out, like circuit training.”

The Bollywood star’s circuit training involved a lot of weightlifting, performing a number of routines to build up different parts of his upper body.

In a behind-the-scenes video, Shah Rukh is seen with dumbbells and performing bicep curls.

He also performs the incline fly, which is an isolation exercise that targets the upper chest muscles, activating the hard-to-develop upper pecs in a way that cannot be achieved using a flat bench.

How SRK exercised for the Blockbuster 'Pathaan

To build his upper back muscles, SRK did the dumbbell shrug.

Not only does it build big traps but it improves posture.

Prashant continued: “The focus was on strength training and getting stronger because that’s what his character in Pathaan required.

“The idea was to make him look bigger. Showing off his body was never the agenda, but the results were so great that we decided to include a few shots of that as well.

“My way of training is to focus on one or two body parts at a time and perform exercise variations relating to those.

“We tried to concentrate on the body parts that were weaker.

“He had a shoulder injury so we had to ensure that we build his shoulder strength back up.

“Shah Rukh Khan also loves strengthening his core, so we included deadlifts and squats as well.”

As well as dumbbells, SRK exercised by doing press-ups with the assistance of rotating push-up bars.

They have a number of benefits. For example, the rotating handle can take some of the stress away from the shoulders in the bottom position by allowing you to externally rotate your shoulder joint as you descend.

Given that SRK had a shoulder injury at the time, this equipment was highly beneficial.

He also performed pull-ups and rowing exercises to achieve a defined upper body. But his fitness routine was complemented by small changes to his diet.

Prashant said:

“I believe that three things are very important for your fitness – your training, nutrition, and supplements.”

“We had a comprehensive plan for his nutrition, multi-vitamin and protein intake, recovery etc.

“He’s not a big eater, but for this role, he added more protein to his diet to build muscle mass.”

On people looking to achieve Shah Rukh’s Pathaan physique, Prashant advised:

“The secret behind Shah Rukh Khan’s body in Pathaan is his dedication, consistency, and patience.

“When he comes to the gym to work out, he’s never on the phone or listening to music. When your mind is connected with your body, the results will show much quicker.”

Dhiren is a journalism graduate with a passion for gaming, watching films and sports. He also enjoys cooking from time to time. His motto is to “Live life one day at a time.”

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