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’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

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. 👏🙌👍👊

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