Challenging Ultimate Sandbag Leg Complex

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Last weekend, I was fortunate to attend the DVRT (Dynamic Variable Resistance Training) Level 1 and Level 2 certification hosted by Josh Henkin, a strength coach from Scottsdale, AZ and creator of the Ultimate Sandbag. I knew this course was more than just about “a bag of sand” but didn’t expect to see so many concepts integrated together.

I’m proud to say that I passed my exams and am now Level 1 & 2 DVRT certified! Whoop whoop!

What does this mean? It means I have the training to successfully integrate sandbag training into a traditional fitness program and still teach proper fundamental movement patterns such as the squat and hip hinge while also enforcing core and shoulder stability. Using the Ultimate Sandbag may enhance the teaching of these movements and body positions compared to traditional fitness equipment.

For my top 3 take aways from the DVRT course, check out my guest post on Josh’s Ultimate Sandbag Website:

http://www.ultimatesandbagtraining.com/sandbag-fitness/this-really-isnt-sandbag-training/

I also put together this Ultimate Sandbag complex which kicked my butt yesterday! Here’s what I did:

A1. Lateral Deadlift to Clean
A2. Rotation Lunge to Clean
A3. Rotation Lunge to Clean
A4. Cossack Squat

As for the reps/sets, I performed 3 reps per exercise per side per set and did 5 total sets with 60-seconds rest. I used a 3/4 full water bladder inside my Ultimate Sandbag – you can hear the water sloshing around in the video (below). This increases the instability of the implement as you can see my weight shift from time to time during the complex. This increases the complexity of the exercises and forces by body to react to the always changing water position in the bag.

If you want to add sandbag training to your program, I recommend Josh’s Ultimate Sandbag. They are made from a durable vinyl with easy to grip handles. Sand filled or water filled options are available. Discloser – I am an affiliate but remember, I only support the best products available.

jon-erik kawamoto fitness coach

To find out more, check out www.JKConditioning.com/USB.

That’s a wrap.

-JK

Courtney Currie

Personal Strength Training by Thomas King

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

Darlene Parrott-Manning

Personal Strength Training by Jon-Erik Kawamoto

Have to thank both Jon and Thomas for their help with my conditioning this past year. After a major injury in 2020, I tried everything. My foot doctor (Dr. D. Sutton) said there was something missing and recommended Conditioning. I then found JKConditioning and it definitely worked for me. Today September 8, 2024 I completed a Half Marathon in 1 hour and 42 minutes and came First in my age group.
Thank you JKConditioning!!!

Keir McIsaac

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.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

Ali Pike

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

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Challenging Ultimate Sandbag Leg Complex

By Jon-Erik Kawamoto »