Chris Kermode Personal Training in Cessnock, New South Wales | Fitness trainer

Chris Kermode Personal Training

Locality: Cessnock, New South Wales

Phone: +61 417 813 185

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24.01.2022 FINISH POSITION FOR THE ROMANIAN DEADLIFT. -Two main points, full extension at the knee, with simultaneous full extension at the hip. Without fully extending the knee, you’ll be placing excess stress on the lower back. -Notice when I reach the top here, I’m standing completely vertical, be sure not to extend through the lower back, (I see that every single day in gyms). ... -Squeeze quads at the top, aswell as level the hips by squeezing the glutes, not excessively, just enough to avoid extending the lumbar (lower) spine. Do these two things and you’re well on your way to a better lift. See more

23.01.2022 Starting to see the positives in these crazy times. Appreciate the things you take for granted. Love my girl, love my family, love my dog.

23.01.2022 WE'RE REOPENING ON JUNE 15! The New South Wales government has announced further easing of its COVID-19 restrictions. This means we’re able to reopen our doors ...to you on Monday, June 15. We’re just waiting on further details from the New South Wales on the new restrictions. Once we know what training options we can provide to you, you’ll be the first to know. In the meantime, membership payments remained paused, free of charge.

23.01.2022 -Play the long game. Building muscle takes serious time, there’s about 4 years between these photos, and about a 10kg difference, no amazing transformation, but I’m currently satisfied. I’d like to write some sort of motivating guru stuff about fancy training and nutrition systems, but the truth is, there’s nothing fancy or special about this at all. -I found my bare minimum amount of volume to stimulate muscle growth, worked with movements that I respond well too, are an...atomically suited to me, friendly to my joints, and I’ve beaten the shit out of that system for years on end, aiming for some form of progressive overload week after week. -Show up, stick to the plan, do the work and be patient. I think that’s what attracted me to this industry so much, you will always get out what you put in, maybe not immediately, but eventually it does come together. Hope someone sees this and it drives you to keep going, we’re all working away, don’t be afraid to reach out @ Genesis Health and Fitness Cessnock See more

22.01.2022 Back in business! Gyms set to re open from the 13th of June, it’s been a long few months but finally a light at the end of the tunnel. I’ll be booking from this week, so get in contact for the comeback plan

19.01.2022 Jess getting the work done at home, nothing getting in the way

19.01.2022 BLOW UP YOUR REAR DELTS. -These rows are my absolute favourite movement to isolate the rear delt (back head of the shoulder). Replace sloppy rear delt flys with these and watch them grow. -The arm path here is pretty individual, a good starting point is upper arm at about 45 degrees, and work to drive the elbow as far back as possible, don’t just stop once the scapula is retracted, pull the shoulder into complete extension. ... -Try it while your reading this, pull your elbow back in a similar position to @racheleatsoreos in the above video, trying to feel for a full scrunch of the back head of the shoulder, once you find your sweet spot, translate that position over to a cable set up that matches it as closely as possible. -Try to avoid leading with the shoulder blade here too, if you start with retraction, the traps and rhomboids may take over, initiate with the elbow drawing back, forcing the shoulder into extension, then introduce the shoulder blades towards the mid to end range of the movement. Give them a go and let me know how they feel! See more

18.01.2022 How good is a garage gym

17.01.2022 -Back into a solid accumulation phase of training for @sharp_practice in his return plan. We’ve battled with some angry shoulders over previous blocks of training, a big focus for us over the next few weeks is to create some solid structure, support, aswell as freedom around the shoulder joint. -That’s where the land mine press comes in! One of the most overlooked and underrated movements in the gym, the unique profile of the setup allows me to put Rory in an almost overh...ead pressing position, while allowing full range of motion and breathing space for his scapula. Great for shoulder health. -Take note of the full range of motion, working for complete lock out of the elbow, plus a little extra, by allowing the shoulder blade to glide around the rib cage, locking shoulder blades back and down isn’t always the smartest move if you’re dealing with shoulder trouble. -Give these a go! If you’re unsure of setup, get in touch and I can give you my golden cues #takecontrol #gym #coronacomeback #trainsmart See more

17.01.2022 FREE YOUR JOINTS. -Anyone who’s seen me train in the gym will usually notice I’m constantly attaching handles to fixed grips or macvyvering up some weird looking stuff. It’s not just to be different or look cool on Instagram, like everything in my training it always has a reason. -The number 1 reason being long term wrist and elbow health, these joints love to move, and restricting them to a single position for an extended period of time, can sometimes cause issues. N...ote I said long period of time, I still have fixed grip work in my training, but always opt for more freedom when available. -The second reason for a custom grip is to better align a machines resistance profile to the target musculature. The small addition of a little bit of freedom at the grip can completely change a movement entirely. Take the above video for example, obviously in a standing position, and the addition of a pulley handle better aligns this resistance here to stress the lats. -Think outside the box and have some fun with your setups. Within reason ofcourse, always have a why behind what you select to use. If you’re a little unsure, pick my brain! Always here to help. #bettertogether #alwayslearning #personaltrainer #coach See more

16.01.2022 Had the privilege of sharing a beer with George Clooney yesterday, what a man.

16.01.2022 BUILDING A FOUNDATION. - Colm has come on for coaching over the last few weeks, and as usual, I spent the first 10-14 days getting comfortable with his movement and structure, talk about a dream client, this bloke moves incredibly well, a couple of niggles in the knees which we are addressing with smart exercise selection and programming, but other than that, the man is an athlete. -Shown above are two of his prescribed upper body movements that we will progress over ...the coming months, our focus is to create as much overall strength whilst focusing on joint health and structure, across the whole body. -If you’ve followed me for a while you know I love a landline press and a pull up. Both allowing Colm to work his scapula through a natural and comfortable range of motion, perfect for an initial phase of training to aid in priming soft tissue and tendon, before we progress into some higher intensity. Watch this space, this guy has big things ahead of him . See more

14.01.2022 Massive Thankyou to all my clients, I always hated taking time off, I’ve tried over the years to make sure I’m in your corner whenever you need me. But it catches up! So good to know I’ve got you guys in my corner aswell. A week to recharge and we’ll be full steam ahead. Blessed

13.01.2022 The corona comeback! I’ve really enjoyed my training over the last few weeks and have been lucky enough to have access to the gear at home to keep my current phase of training alive. With the gyms re opening, my biggest advice is find your minimum amount of effective work and start with that! Don’t rush out the gate and train 5-7 days, start off small and leave room for progression. Don’t hesitate to reach out for some help, that’s why we’re here

13.01.2022 Shoulder Health Just because we’re training from home doesn’t mean we can throw technique and proper mechanics out the window. The majority of what I’m seeing through social media is a lot of pressing movements, which isn’t terrible, just make sure you balance them out with plenty of rowing/pulling. I use a 1:1 ratio of push/pull movements across a training week, simply meaning you have the same amount of pushing movements to pulling movements to help keep some balance. ... Now the point of the video is to show proper scapula (shoulder blade) movement. Generally speaking, if your upper arm is moving, so to should your shoulder blade, don’t pin them back and down through every movement, that’s only leaving the shoulder to take the brunt of the work, which leads to nasty stuff, I’m speaking from experience with the shoulders of an 80 year old . Keep on keeping on everyone, this isn’t permanent, it will pass. In the mean time, keep your joints healthy so that when the gyms re open, we can smoothly transition back into our training. Advice and guidance doesn’t cost anything, reach out, that’s why I’m here See more

13.01.2022 Couple of my best mates, swipe to see Florence and her many moods within 10seconds

11.01.2022 Some of the familia .

09.01.2022 Happy birthday to the most beautiful soul in the world, @chloingle. So grateful for everything you do, and the life you’ve created for us. Bring on forever, love you xx

09.01.2022 RANGE OF MOTION FOR GLUTE ISOLATION. -Take a look at @natpdnatpd technique here, clinical. When looking to create as much tension through the glutes on a back extension, there are a couple of points you’ll want to focus on. -Initiate with the hip. When you’re looking for glute development, it’s important to eliminate or at least reduce excess work through the lumbar spine, we can do that by working to engage the glutes early in the movement, imagine pushing your hips ...into the pad as hard as possible, not extending through the lower back. -Finish position. You’ll notice Nat in the video stops once her glutes are fully shortened in the top position, any further movement than that will result in extending of the lower back, causing some unwanted stress on the spine. Focus on the feel here, when glutes cannot contract any further, return to the start. Quality always come before quantity. Nail the basics See more

07.01.2022 MOTIVATION DOESNT WORK. I’ve been lucky to touch a dumbbell at all over the last few weeks, balancing a high work load, fatigue, social life, it’s been hard to stick to any sort of routine. And it’s the perfect example of why motivation just isn’t enough to get work done, and not just in the gym, but in most aspects of life. Tell you what I haven’t been doing? Reading. Getting to bed on time to ensure a good quantity of sleep. Drinking all my water. Managing my nutrit...ion. Getting sunlight. Moving. Getting up as soon as my alarm goes off. Starting the day with a cold shower and breath work. These are all the things that are apart of my daily schedule all year, but lately they’ve fallen by the way side. Motivation doesn’t work, routine does. When I do all the above things, and keep a steady routine through the week, It creates a clear head and focus, which drives a high work ethic with everything I do. I know this is kind of self helpy, but it works, find your ideal routine, and stick to it, I deal with motivated people everyday, but once they become routined and disciplined people, big things happen, not just for bodies, but lives. And I’m not just gunna talk it on Instagram and pretend that’s enough, I’m gunna wake up tomorrow and put it all into action, takes one day to turn it around. Anyway that’s it, thanks for reading, some people don’t like this stuff, but if this helps 1 person get out of a rut, that’s a win for me. Big love See more

07.01.2022 To our members.... We miss seeing you ! As a reminder, you’re physical and mental health is more important than ever during this time. Let us support YOU with ...this. Join our brand new online training program , Home Fitness Network. In joining not only will you be supporting your physical & mental health, you’ll also be supporting us and our incredible team. We’d love to see YOU on Home Fitness Network- Check your inbox for more info !

06.01.2022 BUILDING A PULL UP. -Here’s a regressed pull up variation for you to throw in your cycle of training. @jessylauren had these in her last phase, which she found super comfortable. A few little things to get right with the set up -Attaching two cable handles to a fixed bar, we used a smith machine, it’s just easier to adjust the height. The handles allow a more natural movement pattern through wrist and elbows, your joints will thank you in the long run. ... -Elevating the feet slightly makes it easier to put the hips into flexion, (think L-sit) creating a more vertical line of pull, helping to bias this lets, resulting in essentially less body weight loading the movement. You’ll see as Jess fatigues the hips will drive more into extension and replicates a row pattern, this can be used as a good intensification technique to generate some extra reps towards the end of the set. -I’ve used these with quite a few of my clients and they’ve always generated awesome strength gains, I love a pull up, and I think everyone should incorporate some sort of body weight movements in their training. Give these a try! See more

06.01.2022 Just reminding everyone how much I’m punching above my weight. Plus a good looking fam. Congrats Ebony and Daniel, such a beautiful day

05.01.2022 Making another order through @stocked_lifestyle for late next week for singlets shirts and hoodies, for anyone that missed out in the first batch. The quality of these is insane, Chris and his team at the shop did an unreal job. Shoot me a message if you’d like any and I’ll put your name down .

04.01.2022 - Two of Rach’s primary movements in this current phase, a barbell hip thrust and banded 45 degree back extension. Both overloading the glutes in the shortened position. Pay close attention to range of motion in both videos. - Rach has been following a big 5x5 scheme on her primary exercises in this intensification phase, our goal was to build some solid foundations of strength before we shift into a higher volume phase in the coming weeks, putting that gained strength to... use, intending to pack on some lean muscle, (with proper nutrition of course). - We also have a lot of squatting and split squatting across the week to ensure glutes are being worked in a lengthened position aswell. A common mistake I see from a lot of guys and girls looking for glute development is only spending time in shortened positions, be sure to include some exercises that put your hips into full flexion under load, lunges, high+wide stance leg press etc. - Knowing why you’re doing what you’re doing in a current program is so important, everything has a reason. And If you’re not sure? Let us help, educating for long term training and results See more

02.01.2022 CONTROL YOUR WEIGHT. -Flat dumbbell press is one of my main A) series movements in this current phase, following a 6,6,4,4,12 rep scheme. The back off set of 12 is designed to shift a considerably heavier load than usual, due to a heightened nervous system after the first four sets, a great tool for hypertrophy. -Now I wanted to show this set to highlight the set up, and unload of heavy dumbbells. 40kg shown in the video is at the heavier end for my pressing work, but... you can see I still manage a clean set up from the knee, a controlled 3sec eccentric, and full range of motion. If I couldn’t hit those I’d drop the weight, and use a load that I can generate a quality stress with. -And lastly, don’t drop your dumbbells, gym owners all around the world will thank you for it, if you can get them up, you can get them down. See more

01.01.2022 -Here’s a follow up from my previous post, another example of training both hip extension and hip flexion, for targeting glutes and hamstrings in a lengthened and shortened state. One of my main goals for the next few months is glute development, here’s some thought behind why I’ve chose these two movements -Barbell rack pull. One of my staple lower body movements, slowly building these up again across this phase. A perfect example of hip extension. Watch the lockout p...osition at the top, knees extended, level pelvis, contracted glutes, any further and you’re wasting energy. -45 degree leg press. Pay close attention to my torso and foot position, starting in an already hinged position with the back rest upright, places the hips into flexion, pairing that with a higher and wider foot stance is great for overloading glutes in their stretched position at the bottom. I use these a lot for anyone that may not feel comfortable with traditional glute exercises, as this is much easier to manage. I’ll add a 1/4 rep in the bottom position, spending more time under tension next phase to add intensity. -Yes I talk a lot about glute work, I’m trying to grow mine and I think a lot more blokes particularly would benefit from trying to do the same! No shame in building a bootay See more