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

    • Fitness

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

    All About the Scapula - Movement Debrief Episode 109

    All About the Scapula - Movement Debrief Episode 109

    Movement Debrief Episode 109 is in the books. Here is a copy of the video for your viewing pleasure, and audio if you can't stand looking at me.
    Here is the setlist:
    What are normal scapular movements during respiration? Are these scapular respiration movements paired together as we move? Is passive exhalation a thing? What are the primary compensatory scapular positions for a wide and narrow ISA? What happens if further compensatory activity occurs? What type of compensatory strategy is a swayback posture utilizing? What are the best ways to gain proximal hamstrings to elicit a posterior pelvic tilt? How would you test whether a client needs inferior or superior posterior thorax expansion?


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


    t
    Below are the links mentioned in the 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:

    March 28th-29th, Madison, NJ
    April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm)
    May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) [Approved for 14 Category A CEUs for athletic trainers]
    June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!)
    August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!)
    September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!) [6 CEUs approved for Athletic Therapists by CATA!]
    October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!)
    November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!)
    November 21st-22nd, San Diego, CA (Early bird ends October 25th at 11:55pm!)

    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 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:    

    Human Matrix Foundations
    Reaching
    Infrasternal angle
    Respiration Revisited
    Here is rockback breathing, a great way to encourage a posterior tilt
    Here is the drunken turtle. You are getting a passive posterior tilt, but it's a great dynamic activity to drive spinal inhalation
    A great squat variation to get proximal hamstring is the chair and wall squat
    If you want to learn more about squatting, check out my deep dive.
    Here is a picture of the subscapularis. Note the differences in fiber direction based on location:
    Author: National Institute Of Arthritis And Musculoskeletal And Skin Diseases 
    Ben House
    If you need lower posterior thorax expansion, check out my Youtube playlist on all my favs:
    If you need more upper thorax expansion, check out my Youtube playlist on all my favs
    Scapular Respiratory Mechanics (1:09) When talking about respiratory scapular respiratory mechanics, do these mechanics INHaled scaps are ABD, ER, DownRotation, Posterior Tip Do those 4 movements ride together always with regard to a trainer's eye? To say a different way, If I protract/reach and Inhale in mid propulsion, like a pushup position... I should have abd/ER/DownRotation/PosteriorTipping all riding together?
    Upward Rotation (8:48) Thank you for the response! Could you explain how upward rotation is part of exhalation mechanics? I’m trying to visualize it but I’m having trouble connecting all the dots
    Passive Exhalation (12:57) Is passive exhalation a thing?
    Compensatory Scapular Mechanics (14:12) Hey Zac! Could you possibly talk about the compensatory scapular movement for narrow and wide ISA? For example, narrow ISA tends to have anterior compression first, how would this impact scapular movement? I c

    • 42 min
    Anterior Pelvic Orientation, Breathing During Squats and Deadlifts, and Handstands - Movement Debrief Episode 108

    Anterior Pelvic Orientation, Breathing During Squats and Deadlifts, and Handstands - Movement Debrief Episode 108

    Movement Debrief Episode 108 is in the books. Here is a copy of the video for your viewing pleasure.
    Here is the setlist:
    What is anterior pelvic orientation/tilt? How does this happen with different infrasternal angle presentation? When do I coach breathing sequences within a lift like the squat and deadlift? How does the breathing sequence differ if I am coaching a squat/deadlift for movement options versus max effort? What could a squat be useful at improving movement-wise? How about a hinge? What are the benefits of handstands? How can headstand and handstand variations be used to improve movement options?


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


    t
    Below are the links mentioned in the 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:

    January 25th-26th, Scotts Valley, CA (SOLD OUT!)
    April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm)
    May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) [Approved for 14 Category A CEUs for athletic trainers]
    June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!)
    August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!)
    September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!) [6 CEUs approved for Athletic Therapists by CATA!]
    October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!)
    November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!)
    November 21st-22nd, San Diego, CA (Early bird ends October 25th at 11:55pm!)

    Or check out this little teaser for Human Matrix home study. The 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:  

    [yikes-mailchimp form="1" submit="Get learning goodies and more"] 
    Go here and here to learn about infrasternal angles
    Pulling, Reaching, and Stacking During Big Lifts – Movement Debrief Episode 107
    Here is a great video where Bill Hartman deep dives into testing hip flexion
    Decline quadruped on elbows is an early activity I use if I need to invert someone
    Here is one of the first headstand variations I use
    Then if you want to drive hip extension, you can check this one out
    Anterior Pelvic Orientation  I was recently talking to a group about Wide and Narrow ISAs and the effect on the pelvis and referred to a video you did on the anterior orientation coming from "at the pelvis" or "above the pelvis" 
    I explained it the best I could but I remember your video with the model being quite easy to understand! 
    Unfortunately, I couldn't find that bit I wanted and was hoping you could help me out with a link so I can pass on your great work you continue to do
    Breathing During Squats and Deadlifts When do you prescribe inhale-pause-exhale during squats and deadlifts? 
    Handstands Hey Zac - if u fancy something different for a debrief - how about talking about the benefits of Handstand Practise [ie against a wall for most people] for posture, breathing, muscle balance etc.
    Sum Up Wide infrasternal angles have extension within the pelvis due to sacral nutation from an exhaled axial skeleton Narrow infrasternal angles have extension above the pelvis due to increased anteroposterior ventral cavity dimensions Early-phase squatting and deadlifting should focus on setting the stack and then teaching the movement If going after specific limitations, inhale into the limitations Valsalva maneuvers are useful for max effort lifts Handstands are a great terminal exercise

    • 30 min
    Pulling, Reaching, and Stacking During Big Lifts - Movement Debrief Episode 107

    Pulling, Reaching, and Stacking During Big Lifts - Movement Debrief Episode 107

    Movement Debrief Episode 107 is in the books. Here is a copy of the video for your viewing pleasure.
    Here is the setlist:
    Should one be hesitant to work on pulling exercises if the goal is to improve movement options? When would the following exercises be useful: lat pulldowns, face pulls, one-arm dumbbell rows? And when should they be avoided? Are band pull apart, Ts, Ys, and Is no-gos? What is reaching at the 0-60 degrees of shoulder flexion useful for? How about 60-120 and 120-180? Does encouraging a posterior pelvic tilt during a squat or a deadlift go against the lifting mechanics or support them?


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


    t
    Below are the links mentioned in the 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:

    January 25th-26th, Scotts Valley, CA (ONLY 3 SLOTS REMAINING!)
    April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm)
    May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) [Approved for 14 Category A CEUs for athletic trainers]
    June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!)
    August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!)
    September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!)
    October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!)
    November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!)

    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:  

    You can find two good debriefs explaining wide infrasternal angles here and here.
    Eric Oetter
    Here is the Bill Hartman ITY video
    Kinesiology of the Musculoskeletal System
    Motion of the Shoulder Complex During Multiplanar Humeral Elevation
    Here is a good 0-60 reach example that I like to use
    Here is a good 60-120 reach example that I like to use
    Here is a good 120-180 reach example that I like to use
    Raise Up by Petey Pablo (will likely be played while I'm in Charlotte on loop)
    The lumbar and sacrum movement pattern during the back squat exercise.
    Pulling Question for you on lifting - I have zero pull-up skills and want to improve that, but I'm hesitant to try some back strengthening exercises given that my push to do extension based strength training years ago has probably contributed to my troubles. Heck, this maybe could be a debrief question for you on a video...lat pull-downs, face pulls, one-arm dumbbell rows...what sets these apart from extension based exercises that are generally no-gos such as band pull aparts, or prone Ts & Ys & Is? For me specifically, any reason I should avoid either lat pulldowns, face pulls, or dumbbell rows?
    Low Reaches Do you have a source/did you discuss the 0-60 degrees shoulder flexion being optimal for posterior expansion in a debrief?
    Stacking During Big Lifts If you keep a PPT and thorax stacked on top during the DL and squat, does this compete against lifting mechanics/technique or support them? 
    Sum Up Pulling is not inherently bad, and can be perfect for improving movement options Chinup, pullup, and pulldown variations can be useful for improving buckethandle mechanics and anteroposterior expansion (breathe at the dead hang) or pump handle (breathe in when chest is to bar) Facepulls are great for posteroinferior thorax expansion (at the start) or pumphandle (at the pull) Rows are great for pump handle T, I, and pull aparts can be useful fo

    • 39 min
    Pregnancy, Pectus, and Bruxism - Movement Debrief Episode 106

    Pregnancy, Pectus, and Bruxism - Movement Debrief Episode 106

    Movement Debrief Episode 106 is in the books. Here is a copy of the video for your viewing pleasure.
    Here is the setlist:
    How can pregnancy affect one's ability to move? Can pregnancy change one's infrasternal angle? What type of adjustments and considerations should we make for those who are pregnant? What is pectus excavatum? How can this structural change impact movement options? What type of exercises can we use to improve movement when someone has a pectus? What is bruxism? What is bruxism's relationship to upper airway? What are other potential related factors to bruxism? What are some treatment considerations for someone who has bruxism?


    If you want to watch these live, add me on Instagram. They air every Wednesday at 7:30pm CST. Enjoy!  


    t
    Below are the links mentioned in the 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:

    January 25th-26th, Scotts Valley, CA 
    April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm)
    May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) [Approved for 14 Category A CEUs for athletic trainers]
    June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!)
    August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!)
    September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!)
    October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!)
    November 7th-8th, Charlotte, NC (Early bird ends October 11th at 11:55pm!)

    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 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:

    Ben House
    American Academy of Myofunctional Therapy
    Here is a great move to get pump handle action going
    If you want something a bit lower-key, this is a classic move
    If you want to do something that's a bit more on the loaded side, then you'll love this move
    Pectus excavatum: Not just a cosmetic concern
    Outcome of surgical repair of Pectus Excavatum in adults
    Therapies for bruxism: a systematic review and network meta-analysis (protocol)
    Bruxism: A Literature Review
    Improvement of bruxism after T & A surgery

    Pregnancy How does pregnancy change this stuff? I have a patient who is compressed on all sides, very narrow ISA, but she is starting to show with her pregnancy and belly breathe more. Can that actually shift people to a wide ISA as the pregnancy progresses? And how do you adjust the breathing activities to avoid undesirable positions with advancing pregnancy? 
    Pectus Talk to me about pectus excavatum. Breathing is obviously an issue for these people. What are some of your favorite exercises to get these patients breathing better? 
    Bruxism Where does bruxism during sleep factor into the nasal passage/airway picture in terms of potential causes and what would some of the solutions be?
    I have an off-center bite which has cause teeth to wear down and bruxism has become an increasing issue. My dentist gave me a nightguard but after the gradual onset of severe headaches, jaw pain, face pain, neck pain and thoracic spine pain I stopped using it. I need to get this addressed and need to be better informed to make sure I go down the right path.
    Sum Up Pregnancy cannot change the infrasternal angle, which is structural However, pregnancy can reduce movement options within the ventral cavity Watch for symptoms regardless of position used; it is likely low-risk to stay supine for only a minute or two Pectus excavatum is essentially a structural down pump handle Movement optio

    • 37 min
    Asymmetries, Foot Position, and Educating Practitioners - Movement Debrief Episode 105

    Asymmetries, Foot Position, and Educating Practitioners - Movement Debrief Episode 105

    Movement Debrief Episode 105 is in the books. Here is a copy of the video for your viewing pleasure, and audio if you can't stand looking at me.

    Here is the set list:
    Is it more important to correct axial skeleton imbalances or side to side asymmetries?
    Should we do bilateral lifts to challenge the weak side to "keep up", or should we perform single sided activities to even things out?
    How important is foot positioning during resets? What are some strategies to drive calcaneal inversion or eversion? How do you communicate more specific treatment goals with other practitioners who aren't familiar with your model?


    If you want to watch these live, add me on Instagram. They air every Wednesday at 7:30pm CST. Enjoy!


    t
    Below are the links mentioned in the 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:

    January 25th-26th, Scotts Valley, CA (early bird ends December 24th)
    April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm)
    The Uprising with myself, Pat Davidson, and Seth Oberst, February 8th-9th (early bird ends January 3rd)
    May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!) [Approved for 14 Category A CEUs for athletic trainers]
    June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!)
    August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!)
    September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!)
    October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!)

    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 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies

    Motion of the Shoulder Complex During Multiplanar Humeral Elevation




    Hand-Grip Strength: Normative Reference Values and Equations for Individuals 18 to 85 Years of Age Residing in the United States

    Are asymmetries in the body related to injury risk?

    Effect of changes in pelvic tilt on range of motion to impingement and radiographic parameters of acetabular morphologic characteristics.

    Asymmetries (1:23) Yo Zac!!
    Whats more important: correcting a front-back imbalance (axial skeleton) or side-to-side imbalance... 
    and should we do bilateral lifts to challenge the weak side to "keep up", or should we be doing way more unilateral all day long? 
    I'm asking bang-for-buck- obviously the easy answer is "both"... But what does research suggest is the most effective way to improve symmetrical strength and function? 
    Thank you a million!
    Foot Position (16:40) How important is foot position during resets? Out of interest. If we are heavily inverted and  Er at the hips
    Educating Practitioners (26:28) Hey Lord Zed
    How do you communicate more specific treatment goals with other practitioners who aren't familiar with your model and look at you like you just farted in their cereal if you mention, for example, increasing movement of the rib cage to help a shoulder move better. There's a couple of guys near me who are in to cracking bones and needles (therapists, not gangsters) and its tricky to find common ground. Hope that makes sense.
    Thanks Zac, really appreciate you.
    Sum Up Most people are limited bilaterally, even though asymmetries are present Bilateral exercises often encompass those movements which are unilateral; these are not mutually exclusive Bilateral exercises teach fundamental components needed to maximize movement options Both bilateral and unilateral exercises ought to be included in a comprehensive movement program Poor fo

    • 37 min
    Kegels, Overhead Reaching, and Overuse vs Deconditioned - Movement Debrief Episode 104

    Kegels, Overhead Reaching, and Overuse vs Deconditioned - Movement Debrief Episode 104

    Movement Debrief Episode 104 is in the books. Here is a copy of the video for your viewing pleasure.

    Here is the set list:

    What are pelvic diaphragm mechanics during breathing? How do these mechanics relate to two different types of kegel (holding in urine vs gas)? Is there a reason to encourage a kegel? What could be the negative implications of a kegel? What breathing mechanics does reaching overhead encourage? What type of reaching would each infrasternal angle presentation benefit from? What are some signs to differentiate an overuse injury vs tissue deconditioning? How do you encourage someone with an overuse injury to proceed? How do you encourage someone with tissue deconditioning to proceed?

    If you want to watch these live, add me on Instagram. They air every Wednesday at 7:30pm CST. Enjoy!


    t
    Below are the links mentioned in the 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:

    November 23rd-24th, New York City, NY
    January 25th-26th, Scotts Valley, CA (early bird ends December 24th)
    April 4th-5th, 2020, Atlanta, GA (early bird ends March 6th at 11:55pm)
    The Uprising with myself, Pat Davidson, and Seth Oberst, February 8th-9th (early bird ends January 3rd)
    May 23rd-24th, 2020, Dickinson College in Carlisle PA  (Early bird ends April 26th at 11:55pm!)
    June 6th-7th, 2020, Minneapolis, MN (Early bird ends May 3rd at 11:55pm!)
    August 1st-2nd, Boston, MA (Early bird ends July 5th at 11:55pm!)
    September 12th-13th,  Montreal, Canada (Early bird ends August 16th at 11:55pm!)
    October 3rd-4th, Ann Arbor, MI (Early bird ends September 6th at 11:55pm!)

    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 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:

    Motion of the shoulder complex during multiplanar humeral elevation.

    Central Projection of Pain Arising from Delayed Onset Muscle Soreness (DOMS) in Human Subjects
    The pain threshold of high-threshold mechanosensitive receptors subsequent to maximal eccentric exercise is a potential marker in the prediction of DOMS associated impairment

    What are the four cardinal signs of the inflammatory response?
    Kegels Can you also relate pelvic diaphragm mechanics to the cue "pretend like you are holding in gas" and when to use that cue? If you cue " hold in gas on the inhale does it activate pelvic floor? Shouldn't you want pelvic floor to activate on the exhale...moving up like a piston with the thoracic diaphragm?
    Overhead Reaching Also, doesn’t incline or overhead encourage pump handle activity. If I have a wide isa with an inhaled pump handle, wouldn’t I want to avoid too much of that?
    Overuse vs Deconditioned When is it overuse (someone did too much and needs recovery) and when do you encourage a person to do more (they are deconditioned)?  
    Photo credit: Annie Spratt 

    • 33 min

Customer Reviews

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!

Top Podcasts In Fitness

Listeners Also Subscribed To