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

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

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. 👏🙌👍👊

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

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