100 episodes

A show where we discuss all things rehabilitation, training, performance, health, nutrition, sleep, stress management, learning, and many more.

The Zac Cupples Show Zac Cupples

    • Health & Fitness
    • 4.7 • 24 Ratings

A show where we discuss all things rehabilitation, training, performance, health, nutrition, sleep, stress management, learning, and many more.

    Troubleshooting the Stack

    Troubleshooting the Stack

    Can't talk to me? Then fine-tune your stack, fam!
    The stack is one of the foundational components needed for A TON of movements and for restoring movement, but what if you are struggle bus with this concept?

    What if you can't get a full exhale or get the expansion you need? Or maybe you don't even know where in the ribcage we should even see movement!

    Don't worry fam, ya boy big Z has you covered.

    If you want to beef up your stack, and your conversation with Zac, then check out Movement Debrief Episode 153 below!

    Watch the video here for your viewing pleasure.

    If you want to watch these live, add me on Instagram.

    Show notes
    Check out Human Matrix promo video here.
     
    Here are some testimonials for the class.
     
    Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! 

    Want to sign up? Click on the following locations below:

    August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!)

    September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm)

    October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm)

    November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm)

    November 20th-21st, 2021 – Colorado Springs, CO (Early bird ends October 22nd at 11:55 pm)

    December 4th-5th, 2021 - Las Vegas, NV (Early bird ends November 5th at 11:55 pm)
    Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies. 

    Prone hamstring curl troubleshooting - This video goes through a simple way to help you get more out of your prone hamstring curls.

    The Difference Between Spinal and Pelvic Motion - This post outlines how to differentiate moving the spine as one unit vs creating relative motion at the pelvis.

    Ribcage expansion vs rib flare
    Question: With normal breathing appears should get expansion of all ribs, but yet With the stack it appears as though you should not allow ribs to flare out. So in a sense no expansion of ribs? 

    https://youtu.be/H4JS3IK0JnM

    Answer: Oh fam, don't you worry. I want them ribs to get #expandedAF.

    The key point here is we want to differentiate where the expansion is coming from.

    Ideally, during the stack, we should see multidirectional expansion in the ribcage when we take a breath of air. In fact, the following areas should expand:

    Buckethandle - Ribs will move outward and upward (predominantly lower ribcage) Pumphandle - Front ribs should move forward and upward Posterior expansion - Back ribs should move backward and upward Slight elevation - The ribcage will lift upward slightly as a unit, as the scalenes are a primary muscle of inspiration Slight depression - The ribcage will stretch downward slightly as a unit because of the pull from the abs.
    As you can see, the ribs move just about everywhere!

    This movement, however, is different from the ribs moving forward (aka the rib flare).

    Ribs flared AF :)

    With the movements listed above, you get relative motions occurring among the ribs. So the ribs will separate to make room for the increased air in the lungs.

    With a rib flare, we don't see this as much. Instead, the ribcage migrates forward and upward as a unit. Imagine the thorax translating forward. That is the rib flare, and it is often accompanied with increased tension in the accessory muscles.

    Compensations during the exhale
    Question: As a narrow infrasternal angle, I am going to be taking a long relaxed exaggerated sigh. However, I get to a point where nothing is happening or I actually feel like my sternum is collapsing inward cau

    • 37 min
    Split Squat Biomechanics

    Split Squat Biomechanics

    A complete guide to split squat biomechanics  The split squat is incredibly versatile, but how can I most effectively use it to drive the range of motions I need. Or why in the heck is my person compensating in that way when they do the split squat?
    We will answer that with this post, as the split squat can vary its rotational qualities depending on factors such as depth, arm positioning, and more!
    If you are ready to absolutely crush all things split squat, then check out Movement Debrief Episode 152 below to find out!
    Watch the video here for your viewing pleasure.
    If you want to watch these live, add me on Instagram.
    Show notes Check out Human Matrix promo video here.
    Here are some testimonials for the class. 
    Want to sign up? Click on the following locations below:
    May 29th-30th, 2021 Boston, MA (Early bird ends May 7th at 11:55 pm!)
    August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!)
    September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm)
    October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm)
    November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm)
    November 20th-21st, 2021 – Colorado Springs, CO (Early bird ends October 22nd at 11:55 pm)
    Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :( 
    Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies.
    Hand and Wrist Rehabilitation - The bible for all things elbow and wrist
    Foot Compensation Patterns - This post goes over many of the common foot compensations we may see and what to do about it. 
    Kinesiology of the hip: a focus on muscular actions - If you want to understand hip biomechanics, getting your hands on this paper is a must. 
    Trunk Position Influences the Kinematics, Kinetics, and Muscle Activity of the Lead Lower Extremity During the Forward Lunge Exercise - This article outlines how altering trunk position can influence muscle activity as the split squat occurs. 
    Pelvic and femoral split squat mechanics  Question: During Split squat which mechanics can be observed? Nutation on the front leg? Counternutation back leg? 
    Watch the answer here.
    Answer: It depends on what we are talking about respective to the point in the split squat. So, fam, let’s dive into the various aspects of the split squat.
    For all positions, let’s assume we are talking about a split squat with the left leg in front. 
    [caption id="attachment_14459" align="aligncenter" width="810"] No asses outta me or you fam![/caption]
    Split squat start position At the start, the sacrum is right facing, but beginning to turn to the left. 
    Based on the relative rotation that occurs throughout the movement of flexion, the front leg will have a relative external rotation bias. This bias is due to the top leg being at around 20-30 degrees of hip flexion. 
    [caption id="attachment_14460" align="aligncenter" width="515"] Sacrum turns left, front leg ER'd, back leg IR'd.[/caption]
    The back leg will have a relative internal rotation bias due to being at around 0 degrees of hip extension. 
    Split squat descent As I descend through the squat, the sacrum will progressively turn more and more left, kinda like that one song by Joe but less seductive. 
    In order for this turn to occur, there will be progressive counternutation on the left side of the sacrum and nutation on the right.
    As we move downward, we start to see a shift in the rotational influences of the femurs.
    On the front, once the femur passes around 60 degrees of hip flexion, there is a progressive move tow

    • 34 min
    How to Program Chops and Lifts

    How to Program Chops and Lifts

    Why are you doing chops and lifts? Chops and lifts; a staple of “functional” training, but do you ever ask yourself why you program them?
    Do you program these moves because:
    They help with rotation? They help with anti-rotation? Cuz PNF? Cuz Gray Cook said so? I say this to not poo-poo these moves. I actually think that chops and lifts are AWESOME.
    But critically thinking through why we’d program these moves can help so much with knowing when to program what.
    I’ve found these moves to be useful for many reasons:
    Promoting thorax expansion Increasing hip range of motion Making infrasternal angles dynamic And so much more! Want the when, how, and why to take your chops and lift game up a notch?
    Check out Movement Debrief Episode 151 below to find out!
    Watch the video here for your viewing pleasure.
    If you want to watch these live, add me on Instagram.
    Show notes Check out Human Matrix promo video here.
     
    Here are some testimonials for the class.
    Want to sign up? Click on the following locations below:
    May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55 pm!)
    August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!)
    September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm)
    October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm)
    November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm)
    November 20th-21st, 2021 – Colorado Springs, CO (Early bird ends October 22nd at 11:55 pm)
    Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! 
     
    Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies. 
    Kinesiology of the hip: a focus on muscular actions - This article outlines the different hip and muscular actions that we see at various ranges of motion. 
    Bill Hartman - Daddy-O Pops. My mentor. Thought leader on propulsion arc concept and more!
    Using Chops to Increase Range of Motion  Question: How can you use chops to bias expansion and compression to restore shoulder range of motion?
    Answer: I'll do you one better. Let's dive into how chops and lifts can be used to improve BOTH hip AND shoulder range of motion!
    Generally, chops and lifts are driving rotation about the ventral cavity. So if I chop to the right, the effects of expansion within the ventral cavity will be shown left anterior and right posterior:
    [caption id="attachment_14181" align="aligncenter" width="600"] Blue areas are where expansion occurs to create the turn.[/caption]
    But now how does this change when we go into each respective area?
    Lower body component of chops and lifts Generally, there are two ways to use these movements:
    Increase rotation into a given area (chops) Maintain position into a given area (lifts) Let's take a half-kneeling cable chop for an example.
    [caption id="attachment_14367" align="alignnone" width="600"] Just call me a worldwide chopper![/caption]
    Both legs are in a relatively internally rotated bias, with slight sacral rotation towards the left
    [caption id="attachment_14368" align="alignnone" width="600"] There is an IR bias at each respective femur[/caption]
    If I chop towards the down leg, I'm going to rotate the sacrum towards down leg, from a leftward facing position. This will increase external rotation occurring on the left side, and further internal rotation on the right.

    Conversely, if I chop towards the up leg, I will drive further sacral rotation towards the front leg, increasing front leg internal rotation and reducing the amount on the right. 
    [caption id="attachment_14370" align="alignnone" width="6

    • 27 min
    Core Training

    Core Training

    Core training...it’s not what you think it is. Core training is often recommended for getting those pesky rib flares to go away, and MOS DEF going to eliminate that anterior pelvic tilt…
    Right?
    RIGHT??!!?
    Uh, no fam.
    There are tons of misconceptions surrounding core training, the stack, and all that mess.
    Believe it or not:
    Rib flares and anterior pelvic tilt have NOTHING to do with a weak core A posterior tilt doesn’t always equate with a counternutated sacrum You don’t have to maintain a particular “core” position with every activity ever!!!!!! So then what does core training entail?
    Check out Movement Debrief Episode 150 here to find out!
    If you want to watch these live, add me on Instagram.
    Show notes Check out Human Matrix promo video here.
     
    Here are some testimonials for the class.
     Want to sign up? Click on the following locations below:
    May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55 pm!)
    August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!)
    September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm)
    October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm)
    November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm)
    Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!]
    Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! 
     
    Here's a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies. 
    The movements of the sacroiliac joint - A great study outlining what positions the sacrum is in within various postures. 
    Elevate Sports Performance and Healthcare - The spot that I work at in Las Vegas. 
    The Difference Between Spinal and Pelvic Motion - A great debrief that will help you refine and get the most out of your posterior pelvic tilt.  
    Bill Hartman - Daddy-O Pops. He has been my biggest mentor. 
    Is Spinal Flexion Bad? - Here, I debunk the supposed unsafe spinal flexion that we do. 
    InstantPot - An absolute must in your cooking repertoire.
    Does a rib flare mean my core is weak?  Question: I have anterior pelvic tilt as well, and one thing that I often hear about treating anterior pelvic tilt and rib flare is to strengthen your core. I guess I'm wondering how to go about core exercises with my narrow ISA. Often times when I exercise my core, my upper obliques want to do all the work, which squeezes my ribs together and makes my ISA narrower. Do you think that as of right now, I should just stop doing all core exercises to prevent this, or should I continue to do the more standard types of core exercises like planks and dead-bugs?
    Watch the answer here.
    Answer: Before we go through what to do for my main man Bob, we need to clear the air on a few different pieces:
    Anterior pelvic tilt is normal to see when you are standing upright. According to this study, the sacrum is nutated during standing.  The key is to restore any loss of movement that may be occurring versus static posture. Anterior pelvic tilt and rib flare does not occur because of a lack of core strength. We don't have any evidence to point to a specific or series of causes for the body assuming the aforementioned positions.
    If I had to hedge my bets, my thought would be these orientations occur because of one's genetic structure and attempting to manage internal anatomy to maintain being upright against gravity. 
    This position doesn't weaken the abdominal muscles but eccentrically orients the abdominal wall, more so the lower portions. This orientation would reduce force production

    • 45 min
    Foot Compensation Patterns

    Foot Compensation Patterns

    A deep dive into possible foot compensations They say when the foot hits the ground, everything changes, but what if your feet hit the ground in all types of wonky ways?
    There seems like a bazillion different foot presentations:
    Flat feet High arches Bunions Plantarflexed first rays Oh my! We haven’t even talked about how the rest of the body can influence these strategies. YIKES.
    Is there a way to make the feet ridiculously simple?
    I think so!
    Really, all you have to do is restore the two “normal” strategies of the feet, and that can lead to profound effects on any weird foot stuff you may see.
    What are they?
    Check out Movement Debrief Episode 149 below to find out!
    Watch the video here for your viewing pleasure.
    If you want to watch these live, add me on Instagram.
    Show notes Check out Human Matrix promo video here
    Here are some testimonials for the class
    Want to sign up? Click on the following locations below:
    May 29th-30th, 2021 Boston, MA (Early bird ends April 25th at 11:55 pm!)
    August 14th-15th, 2021, Ann Arbor, MI (Early bird ends July 18th at 11:55 pm!)
    September 25th-26th, 2021, Wyckoff, NJ (Early bird ends August 22nd at 11:55 pm)
    October 23rd-24th, Philadelphia, PA (Early bird ends September 26th at 11:55pm)
    November 6th-7th, 2021, Charlotte, NC (Early bird ends October 3rd at 11:55 pm)
    Montreal, Canada (POSTPONED DUE TO COVID-19) [6 CEUs approved for Athletic Therapists by CATA!]
    Or check out this little teaser for Human Matrix home study. Best part is if you attend the live course you'll get this bad boy for free! (Release date not known yet :(
    Here is a signup for my newsletter to get nearly 5 hours and 50 pages of content, access to my free breathing and body mechanics course, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies.  
    Bill Hartman - Daddy-O Pops, my mentor and one of the top people I go to for all things biomechanics
    Lateral wedges from Foot MGMT - These are the wedges I'll put in shoes to drive calcaneal position
    Ipsilateral Hip Abductor Weakness After Inversion Ankle Sprain - A great study that shows the link between the ankle and the hip 
    Which Limitations to Treat First? - This post goes into how to attack movement compensations in the most efficient manner possible. 
    Pathogenesis of Hallux Valgus - This article outlines the biomechanics involved with bunions
    Belly Breathing, Cramping, and Exhales – Movement Debrief Episode 77 - Here is where I talk about cramping and some potential reasons
    Foot compensatory strategies  Question: Can you talk about different foot presentations as compensatory strategies?
    Watch the answer here.
    Answer: Well before we talk about foot compensations, why don't we first talk about foot...normalsations? Ooh, I like that. Could be the word of 2021!
    There are three different foot orientations that correspond with the three different phases of gait:
    Initial contact Midstance Propulsion Here are the characteristics of each foot position in each phase:
    Joint
    Initial Contact
    Midstance
    Propulsion
    Talocrural
    Plantarflexing
    Dorsiflexing
    Dorsiflexed
    Subtalar
    Inversion
    Eversion
    Inversion
    Midtarsal
    Supinated
    Pronated
    Supinated
    First Ray
    Slight plantarflexed
    Dorsiflexed
    Plantarflexed
    Big Toe
    Dorsiflexed
    Plantarflexed
    Dorsiflexed
    What we want to ensure is that our fellow fam can express all of these available movement options both passively and with their desired terminal task. On the low end, this could be walking. On the high end, this could be a cut. 
    How would you know what to look for?...Wait for it....
    I'M GLAD YOU ASKED!!!!
    We'd simply first test to see what range of motions are available. 
    You'll want to peep the following areas:
    Ankle range of motion Big toe range

    • 47 min
    The Darkside of the Movement Profession | Tim Richardt

    The Darkside of the Movement Profession | Tim Richardt

    Improving movement options is legit, but at what cost? We know that this breathing stuff works, but are there drawbacks to this approach? Can we really make the changes “stick?”
    These are a few of the many problems that Dr. Tim Richardt and I sift through, in a podcast where the script is flipped and Tim interviews me.
    In this podcast, you’ll learn:
    How I structure my own training What's better, time management or energy management? Forget following your passion, focus on this instead What my biggest failure was and what it taught me? The dichotomy of the type A personality Movement behaviors: How do we get them to "stick" The dark side of internal cueing The best way to communicate effectively to clients and more! Is there a darkside to all this movement stuff? Is there a better way?

    Look here to watch the interview, listen to the podcast, get the show notes, and read the modified transcripts.
    Learn more about Tim Tim Richardt is a Doctor of Physical Therapy, Strength and Conditioning Coach, and Owner of Richardt Performance and Rehabilitation located in Denver, CO. He specializes in the treatment and preparation of humans that like to run, lift, or play in the mountains. He currently offers personal training, physical therapy, and professional mentorship services.
    His website
    More Train, Less Pain Podcast – Tim's podcast that is specifically designed around engineering the adaptable athlete.
    Instagram: @Tim_Richardt_dpt
    Show notes Here are links to things mentioned in the interview:
    Elevate Sports Performance and Healthcare - Where ya boi works
    Francis Hoare - An excellent coach who works with me at Elevate.
    How to Fail at Almost Everything and Still Win Big by Scott Adams - One of my favorite books. This book taught me to emphasize systems over goals
    Millionaire Fastlane by Mj DeMarco - This book completely flipped all that I know about business upside down.
    Unscripted by MJ DeMarco - This book will keep you pushing forward in all things business
    Extreme Ownership by Jocko Willink - A book that helped me take ownership of all my own problems.
    The Obstacle is the Way by Ryan Holiday - If you are going through a tough time, this read is essential.
    The Ego is the Enemy by Ryan Holiday - This book will help squash any ego issues you may have
    The Subtle Art of Not Giving A F**k - Basically modern Buddhism. A must-read
    Everything is F****d: A Book About Hope - Why hope is BS and how to start a religion. It's an awesome book.
    Aline Thompson - One of the best PTs in the Denver area.
    Georgie Fear - My incredible nutrition coach. A master at behavior change
    Lorimer Moseley - One of the best pain researchers in existence.
    David Grey - An excellent physio
    Gary Ward - All things foot, he's the guy
    Seth Oberst - One of the best at all things trauma-related from a movement perspective. I reviewed his course here.
    Michelle Boland - Coach Bo. One of the best coaches in da game. I reviewed her course here.
    Boo Schexnayder: Rehab Insights from Track and Field - This podcast made me appreciate intensity and its importance
    How to Win Friends and Influence People by Dale Carnegie - The OG book on interacting with others.
    The Truth Detector by Jack Schafer - An awesome read on elicitation and interaction with others.
    Bill Hartman - Daddy-O Pops himself. My mentor.
    Modified Transcripts How I structure training Tim: So, my man, I thought we could start with your own training. And I'm wondering if you could describe the last workout that you personally did?
    Zac: Well, that would have been yesterday. I train mostly at night after work. Yesterday, it was chin-up day.
    I start with vision exercises because I did some vision therapy, so I'm just trying to maintain the visual skills that I currently struggle with, which is the ability to diverge.
    So, divergence is the eyes moving apart. You basically stret

    • 53 min

Customer Reviews

4.7 out of 5
24 Ratings

24 Ratings

Chris Leib ,

Complex Concepts Made Simple

My favorite podcast to get caught up on the most cutting edge movement concepts.

Zac is phenomenal at making the complex simple. He masterfully connects the world of biomechanics, rehab and fitness (and hip hop) in a manner that is remarkably entertaining and understandable.

GMoneyyyyu ,

Swag done right

Zac is incredibly knowledgeable, an amazing communicator and provides a fresh point of view on all things weight lifting, physical therapy, quality of life, music and more. Zac especially does a phenomenal job of simplifying complex principles and proving realistic applications. I am grateful for this guy 🙏🏻

Joseph Lipsky ,

Phenomenal podcast that offers incredible content!

Zac's movement debriefs are something I look forward to listening to every week! His ability to answer difficult questions containing complex information in a digestible way is second to none. I recommend this podcast to any healthcare professional, both students and practicing providers. He is also a great guy who makes learning fun and enjoyable!

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