jon-erik kawamoto personal trainer
Lately, I’ve been playing around with and incorporating a few different exercises into my workouts. I’m all about increasing the challenge and effectiveness of each exercise I do and here are 3 exercise variations I’ve been enjoying (getting killed by) lately. But please remember to not push yourself too hard, you don’t want to hurt yourself. If you do then you should consider physiotherpary for the pain, you can check out someone similar to Ealing physiotherapy that could help you if you do hurt yourself. But let’s hope that that isn’t the care. So moving on, here are three exercises that I think you should try:

Kneeling Banded Hip Thrust with Single Arm Kettlebell Press

 
The hip thrust is a great exercise to target your glutes. I was searching some fitness blogs last week and came across Mike Reinold’s double kneeling banded hip thrust video on Bret Contreras’s site. I gave it a try and really liked it. It targets the glutes like no other and serves as a great glute activation exercise.

I was doing some overhead pressing the other day and wanted to make the press more strict. When trainees fatigue, they tend to lean back excessively, dip and press with some leg drive and not activate their glutes.

So, I thought, why not combine these two exercises together. You get amazing glute activation and a challenge to the torso to remain erect while pressing a kettlebell overhead. Plus, you can’t cheat by driving with the legs.

Constant Tension Reverse Crunch

 
The reverse crunch is a great exercise to target the external obliques and “lower abs.” It’s quite difficult for most but the idea is to curl your body into a little ball while anchoring your hands on a moderately heavy dumbbell or kettlebell.

I wanted to make this exercise a little harder, so I started doing them off a slightly elevated surface. The constant tension and localized muscle fatigue was crazy. Keep the eccentric part (down phase) slow and get ready for the burn. Do not swing your legs or kick to perform the rep – use your abs!

Ultimate Sandbag Lateral Bag Drag

 
Almost two months ago I took the DVRT (Dynamic Variable Resistance Training) Level 1 and 2 certification course with Ultimate Sandbag creator, Josh Henkin. It was an awesome course and taught more than just how to lift a bag of sand. Check out my top 3 eye-openers from taking the course HERE.

Anyway, one exercise that stood out to me was the lateral bag drag. I saw this exercise before but never really tried it. To be honest, it looked too easy and didn’t give it the attention it deserved. Boy was I in for a surprise.

If done correctly, this exercise is one of the most challenging core exercises I’ve ever done…ever! The amount of scapular, core and hip stability required to do this exercise correctly is crazy. Ideally, you would slide the Ultimate Sandbag as slow as possible from one side of your body to the other. Obviously friction and the weight of the bag must be taken into account but the goal here is to minimize any body (trunk and hip) movement during the drag. Keep your elbow locked and scapulae protracted in the support arm to fully engage your scapular stabilizers.

Try this exercise for 30-45 second sets. You’ll be sweating bullets.

Well, that’s a wrap.

If you give these a go, let me know how it goes.

Also, new tri-blend American Apparel Dragon Tees (in black) are on order. To save your size, pre-order your tee on my Store Page.

Have a good weekend,

-JK

photo credit: ritavida via photopin cc

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

Kathryn Sparrow

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From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

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