Author: Zac Cupples

Oblique Sit Press – EVERYTHING You Need to Know!

The best overhead press starting point? Overhead pressing is SUPER tough to learn. In fact, most people won’t have adequate mobility to either do an overhead press well, limiting its efficacy. Yet pressing overhead is an excellent muscle-building tool. Is there a better starting point? I think so. Enter the oblique sit overhead press. This pressing variation not only allows you to learn pressing overhead with fewer issues, but it actually is excellent and improves the mobility needed to press like a rockstar. Check out the video and post below to learn all about it!

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Snatch Grip RDL | It’s AWESOME and I’ll Show You Why!

A great beginning deadlift variation Looking to learn how to deadlift but unsure where you should start?  Are you or your client thinking: “YOU WANT ME TO MOVE MY HIPS HOW?” Then fam, the snatch grip RDL might be the perfect deadlift variation to start with. If you are unsure why this version is great, when it should be programmed, or how in the heck to do it, don’t worry, ya boi Big Z has you covered! Check out the video and post below to learn all about the awesomeness that is the snatch grip RDL.

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Overhead Shoulder Mobility | FIXED WITHOUT STRETCHING | Case Study

Does going overhead feel stuck? Then you MUST watch this case study Full overhead motion is important for many sports, yet so few people have access to the full range. It’s super common to feel a block, stuck, or limited. The issue? There aren’t really any good solutions to getting more overhead. I mean, come on, we all know stretching doesn’t really cut it. What if there was a way to remove that overhead block without a single stretch? Instead, just choosing the right weight room exercises for them mobility gains? We did that in today’s case study. Watch us help someone with limited shoulder mobility, and see the 4 exercises (and one manual technique) that both increased shoulder mobility and removed that sense of feeling blocked. No stretch required 😉

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Quadruped Hold

An important drill that will improve your pushups You ever try a pushup and it just…looks…AWFUL? I’m talking head dipping forward, sagging like crazy, and shoulder blades looking like you might be able to fly kinda pushups? It may be that practicing pushups more IS NOT the answer. It could be that you or your supreme clientele have movement restrictions that prevent boss-status pushups from happening. Limitations that stretching simply won’t fix. Or perhaps there are fundamental aspects that are needed for an effective pushup that were simply glossed over. Folks, I got a drill for you that will improve mobility and teach pushup fundamentals simultaneously. Enter the quadruped hold. This move is essential to master before really pushing the envelope on any weight-bearing upper body exercises—pushups, bear crawls, mountain climbers, and more. Quadruped is like learning musical scales to your Stairway to Pushup Heaven. Let’s start class! Check out the video and post below to learn all about this awesome move!

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How to Forward Lean Split Squat

A split squat variation that targets the hamstrings and glutes The split squat is an excellent exercise, but what if you are someone who loads the back leg WAY TOO MUCH, or you really want to work the hamstrings better than ever before? Enter the forward lean split squat (or as I affectionately call it, the superhero split squat). This variation introduces a hinge component to the split squat, which better works the posterior chain and minimizes back leg loading. But what are the keys to performing this well? Who would benefit from this version the most? I’ll answer that for you! Check out the video and post below for all the details!

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I Got Fired from the NBA – Here’s What I Learned

How to make the most of losing your dream job It was the dream job. A job that almost any physical therapist would want to have. That job was being an NBA physical therapist. It was like being a kid at a rehab candy store. We had time, resources, no visit limits because of silly insurance, and the ability to control so many more variables.  I could influence so many different things for the players. In the D-League in particular, I was the PT, strength coach, nutrition coach, and sports scientist. It was an awesome experience. And then I got the call. I walked into the general manager’s office, and he broke the news: “We’ve had to eliminate your position.” Which is a euphemism for: “You’re fired.” I had seen it happen many times in the league as players come and go. And everyone was very cordial and matter of fact when their time came.  “Hey, I got traded, I’m out.” “Hey, they let me go. I’ll catch you later.” “Yo, they waived me, man, I’ll see you around.” And now it was my turn to do the same, and I exited in a similar fashion. It sucked and was an immense low. Yet, this experience was life-changing for me on many levels. Although it was a tough time, I ended up turning things around and haven’t looked back since.  I returned to educating, which is what I believe my calling is. I’m grateful for that experience, and the lessons

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Top 10 Posts of 2021

The posts the fam loved the most! At the end of each year, I like to see what you wonderful folks loved! What the fam….recognized (fam). This year we went IN DEEP with biomechanics. A whole lotta pelvis especially, but also some feet and scapular stuff. If you want to learn more, then definitely check out this year’s top 10. Wishing you the best for 2022! 10. All About The Pelvic Floor My understanding and application of what the pelvic floor is doing as we move and breathe has become much more refined. This post is the best example of that. When you recognize that the pelvic floor contracts segmentally, you’ll look differently on exercise prescription. 9. Split Squat Biomechanics The split squat is an incredibly versatile exercise, and you can really vary it up if you grasp the biomechanical positions that occur as you move through the movement. This post provides a deep dive into this awesome move! 8. Maxillary Expansion Before and After 1 Year in the Crozat Appliance This year, I learned that there are three polarizing topics that you should not discuss with others: Religion Politics Upper airway treatments This post was by far my most controversial, where I outline what happened to myself after a year of being in the Crozat appliance. So far, the results have been pretty solid! 7. Core Training Do rib flares matter? Why do we stack and posteriorly tilt the pelvis? How should the core work as we walk? These were a few of

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Top 10 Exercises of 2021

Exercises that’ll improve your movement and get you stronger! If you’ve spent one second on my Youtube channel (and the new exercise channel), you’ll notice there are a boatload of exercises on there, with little guidance as to which are best. Admittedly, some are duds, some work better than others. But instead of relying on my own judgment to tell you what rocks and doesn’t, who better to ask than the fam? Exercises are by far the most popular piece of my weekend goodies, which is why I’ve made a top 10 list of the most popular exercises of 2021 If you want a deep dive into new moves that I’m using on the regular, then you’ll want to sign up for my newsletter. Just about every Friday, you’ll get free goodies that range from exercises, to cool articles and podcasts, and more. ALL FREE! 

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Top 10 Goodies of 2021

What stuff on the internet was awesome!?! It can be incredibly challenging to keep up with the information overload that is the internet. This is why every Friday I send my newsletter subscribers (aka the fam) the select few things I found useful. In 2021, the fam liked a variety of things. There was a ton of biomechanical bombs that were dug here, and so much more! What’s crazy is there were a ton of high-ranking goodies that did not make the list. That’s why I encourage you to sign up for these on the newsletter, as you’ll get a ton of exclusive goodies, a free course and exercise workbook, lecture, and more! I won’t even charge you extra, because it’s FREE!

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How to Fix Rounded Shoulders

Having rounded shoulders doesn’t occur for the reason you think it does Rounded shoulders are an often common complaint of folks who perceivably have poor posture. Conventional rehab makes us think that the simple solution to this problem entails stretching the pecs, strengthening the upper back, attaining a good head position, and sitting up straight. But what if conventional treatment for bad posture was all wrong? The problem with typical treatments is that we rarely look at the foundational influence—ribcage dynamics—that likely governs where your shoulders go. That changes today. In this video, we will outline postural factors that contribute to having rounded shoulders. The one’s your standard PTs gloss over.

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Kettlebell Arm Bar for Shoulder Mobility

An underappreciated kettlebell exercise The kettlebell armbar is a vastly underrated move for improving your range of motion, strength, and stability in your upper body. The reason why it’s underrated and underutilized is because it’s quite unclear when to program this activity and how to execute it most effectively. We will change that with today’s post.

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Split Squat Form – A LIVE Coaching Example

Troubleshooting split squat compensations with two cases Split squats are one of the hardest exercises to coach. There are a lot of potential movement compensations that will limit you or your client’s ability to get the most out of this versatile move. Is there an easy way to navigate these issues with these split squats? Can I make coaching this move easier? I think so. In today’s video, you’ll see me navigate two different clients who were having difficulty performing a split squat during my seminar, Human Matrix. If you have someone who: – Can’t descend well in the split squat– Can’t keep the front heel on the ground– Feel too much quad in the back leg– Can’t keep a good torso position during the split squat Then you’ll definitely want to check this out!

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