Tag: squat

Sciatica, World’s Greatest Stretch, and Back Squat – Movement Debrief Episode 54

Movement Debrief Episode 54 is in the books. Below 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: What is sciatica? What methods can be used to treat sciatica? What is so special about the world’s greatest stretch? Is stretching the upper and lower body beneficial? What coaching cues do I use when coaching a back squat? Are there different coaching considerations for a narrow or wide ISA on the back squat? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Here is how you can palpate the sciatic nerve tract (some Yung Z right here) Here is how to perform the slump test Here is how to perform the straight leg raise Here is all you need on the thorax And a bunch of stuff on the hips Click here to read a bunch of stuff on neurodynamics Thoughts on Post-Workout Stretching Stop Stretching, You’re Wasting Your Time – Here’s What to do Instead Here is the world’s greatest stretch Pat Davidson Here’s a signup for my

Read More

Rotation vs Tilt, Harrison’s Grooves, and Overhead Squat – Movement Debrief Episode 53

Movement Debrief Episode 53 is in the books. Below 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: What is the difference between pelvic rotation and tilt? What are the treatment considerations for each? What are Harrison’s Grooves? What are the treatment considerations for Harrison’s Grooves? Is the overhead squat test useful for determining movement limitations? What squat variations ought to be tested? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Harrison’s Grooves Definition Here are some pictures of Harrison’s Grooves Posture and body image in individuals with major depressive disorder: a controlled study Upright posture improves affect and fatigue in people with depressive symptoms. Infrasternal angles and more Fusionetics 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: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”]

Read More

Hamstrings, Mental Resiliency, and Ankle Dorsiflexion – Movement Debrief Episode 47

Movement Debrief Episode 47 is in the books. Below 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: Do the hamstrings play a role with respiration? How does one train hamstrings? Can respiratory training improve mental resiliency and decision-making? How else can one improve decision-making in high stress environments? How do I approach improving ankle dorsiflexion? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix September 15-16th here   Here is a link to the Complete Anatomy app Derek Hansen seminar course notes Derek Hansen Extreme Ownership The toe touch to the squat for narrow infrasternal angles The sink squat for wide infrasternal angles The counterweight squat as a terminal progression The Squatting Bar Reach: A Movement Deep Dive The Ultimate Guide to Treating Ankle Sprains 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: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”] Hamstrings Mental Resiliency Ankle Dorsiflexion

Read More

Improve How Your Clients Move By Signing Up for the Human Matrix

Do you… Have patients who hurt multiple areas and are unsure where to start? Have training clients who can’t perform the exercises you want to despite extensive coaching? Want to maximize your client’s movement capabilities better than ever before? Want to know why incorporating breathing into your skillset is exceedingly important? Then welcome to Human Matrix: The Code for Maximizing Health and Performance. A course where you will become a master of understanding and affecting movement systemically, building up your client’s movement repertoire from the ground up and better than ever before. What you’ll learn when you Enter the Human Matrix ■ The impact maximizing movement variability can have on your clients. ■ How to normalize range of motion of the entire body to both reduce pain and improve how your clients move with a few simple movements. ■ How to integrate breathing into your practice to reduce your clients’ pain and improve their ability to move. ■ How to effectively coach squatting, deadlifting, pushing, pulling, and more to build the fitness and resiliency of your clients. ■ How to coach speed, agility, and power training to take your client’s performance to the next level. Course Outline Here is the tentative schedule of this two day seminar Day 1 9:30-10:30am: Model and Theory 10:45am-12:30pm: Axial Skeleton and Respiration 12:30pm-1:30pm: Lunch 1:30pm-3:00pm: Axial Skeleton Variability Assessment and Treatment 3:15pm-4:45pm: Pelvic Variability Assessment and Treatment 5-6:30pm: Putting the thorax and pelvis together Day 2 8:30am-10am: Variability Review 10:15am-12:30pm: Power Establishment – Mastering fundamental movement patterns 1:30pm-3:30pm: Power

Read More

Speeches, Hip Openers, and PRI vs DNS – Movement Debrief Episode 32

Movement Debrief Episode 32 is in the books. Here is a copy of the video and audio for your listening pleasure. Here is the set list: How do I organize a talk or course? How do I get speaking engagements? Should we be performing hip openers? How do I integrate PRI and DNS into rehab and performance? Is there a dichotomy between PRI and DNS? Why we need to transcend commercial models What things I am learning now Why a clamshell won’t destroy Usain Bolt   If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST. Enjoy!                    Here were the links I mentioned: Explain Pain Supercharged Slideology Sign up for my newsletter to access my Practical Pain Education and Respiration Revisited talk [yikes-mailchimp form=”1″ submit=”Oh, free talks sound cool”] Ben Fergus guest post on squatting Effect of Changes in Pelvic Tilt on Range of Motion to Impingement and Radiographic Parameters of Acetabular Morphologic Characteristics An Anatomic Investigation of the Obers Test Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong  Oxygen Advantage Enhancing Life Method Strength Andy Mccloy  Trevor LaSarre 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: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”]   Speeches Hip Openers PRI vs DNS

Read More

Knee Pain & Modalities – Movement Debrief Episode 24

Movement Debrief Episode 24 is in the books. Here is a copy of the video and audio for your listening pleasure. Here were all the topics: What ACL graft should you get? What does the systemic process look like for knee pain? What local factors are important for knee pain? the importance of plyometrics for knee pain Is there a place for modalities? What modalities I incorporate into my practice If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST. Enjoy.                    Here were the links I mentioned tonight Enhancing Life Darkside Strength Adam Bryant PRI Impingement and Instability Course Notes Here is the Active Midstance Test Here’s the Copenhagen Adduction Test Bill Hartman A Randomised Controlled Trial of ‘Clockwise’ Ultrasound for Low Back Pain E-Stim and BFR Perioperative Pain and Swelling Control in Anterior Cruciate Ligament Reconstruction Dry Needling 1 Course Notes Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”]   Knee Pain Modalities

Read More

October Links and Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets. Here were the goodies that my peeps got their learn on from this past August. If you want to get a copy of my weekend learning goodies every Friday, fill out the form below.  That way you can brag to all your friends about the cool things you’ve learned over the weekend. [yikes-mailchimp form=”1″ submit=”Hell yes I want weekend learning goodies every Friday!”] Biggest Lesson of the Month Life ought to focus on creating value, for the people you work with, for others, for the world, for yourself. When you create value, rewards will come. Quote of the Month “Common 99% thinking won’t get you uncommon 100% results” ~ MJ Demarco MJ Demarco is becoming one of my favorite authors, and he inspired the biggest lesson above. Hike of the Month I didn’t get much hiking in this past month, namely because I was prepping for my talks in the land of China. However, while in China, my hotel was right next to this really cool park that I walked through frequently. Amazing amalgamation of architecture, flora, and people. Training The Trick to a Perfect Rear Foot Elevated Split Squat My son, Trevor Rappa, gave us a great cue on nailing the rear foot elevated split squat. Perfect for those people who sag into the back leg. Weight Position During the Squat Want to more effectively load the legs when you are

Read More

Iliotibial Band Bullshit, Deciding What to Learn, Hip Internal Rotation, and Structure, function, and pathology – Movement Debrief Episode 23

Movement Debrief Episode 23 is in the books. Here is a copy of the video and audio for your listening pleasure. Here were all the topics (credit Jand80 for the awesome question): Thoughts on the Ober’s test and structures involved Can you stretch the IT band? How to build a thought process The hierarchy of restoring hip motion and where internal rotation fits Do PT’s address structure or function? Are we really testing and seeing pathology? If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST. Enjoy.                    Here were the links I mentioned tonight IFAST University An Anatomic Investigation of the Ober’s Test Three-Dimensional Mathematical Model for Deformation of Human Fascia  Enhancing Life Darkside Strength Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”]   Iliotibial Band Bullshit Deciding What to Learn Hip Internal Rotation Structure, Function, and Pathology

Read More

Resilient Movement Foundations Course Review

I recently had the pleasure of attending a class put on by my fellas at Resilient Performance Physical Therapy. I went to this course for a few reasons. First off, I of course support the home team. I can’t even front, Douglas Kechijian, Trevor Rappa, Greg Spatz, and I go way back, and are very much related through IFAST family and directly (Doug is my younger older brother, Trevor is my son, and Greg is my stepson #dysfunctionalfamily). That said, there is were a couple big things I wanted to take away from this course, which I did in spades: Mastering basic movement Program design In these two areas, the Resilient fellas delivered in spades. Knowing what good technique is in the basic movement patterns, how to coach, and how to regress, are all underappreciated topics that these guys teach quite well. So should you take this course? An emphatic hell yes. I give a more indepth review as to why in the video below, so go ahead and check that out. Once you got the verdict, check out my favorite takeaways in the course notes, and then for the love of God sign up for a course of theirs! Click here to check out the Resilient Seminar Page

Read More

Knee Mechanics During the Bodyweight Squat

A Note from Zac This week we have a guest post brought to you from my boi Benjamin Fergus, a Chiropractor friend of mine, who sent me an incredibly comprehensive video on squat mechanics. I first met Ben at a DNS course way back in the day, and he was a pretty sharp kid then. Having watched this video, I can see that his knowledge base has only grown. In this spot, Ben goes over the mechanics of the bodyweight squat, and I think you folks will tremendously appreciate his explanation of what is occurring at the knee. Once you’ve finished watching the video, check his stuff out at GRIP Approach. You won’t be mistaken. Enjoy! ~Zac The Knee’s Position in the Squat This overview of the ‘Complex Movements of the Knee Complex’ is not intended to tell you the right way to squat, but rather to show what is happening with the anatomy during movement and why. It also will show you how to read/name the movements with observation from the side and front. Here on earth gravity is king in a squat. We like to keep the line of gravity and center of mass (COM/COG) situated over the midfoot. All variations of the squat can be seen as unique attempts to move our mass closer to the ground while keeping the COM over the midfoot. There are no rights or wrongs named in this video, just a look at the possibilities of joint motion. What does ‘ knee internal

Read More

Squats, the (F)Utility of Research, Total Knees, and Pain vs. Suffering – Movement Debrief Episode 18

Just in case you missed last night’s Movement Debrief Episode 18, here is a copy of the video and audio for your listening pleasure. in this debrief, I was stumped! Andrew from Facebook asked a phenomenal question on the biomechanics of the squat, which led to great discussion on what it means and takes to squat.  Great contributions from Dani and Jonathan to the discussion. Here were all the topics: How I use research Influences on full knee extension and flexion post-operatively Changing perception of rehab post-total knee arthroplasty The problems with chasing pain Pain vs. suffering What is squatting, what it means, and the biomechanicsIf you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 8:30pm CST. Enjoy.                  Here were the links I mentioned tonight Pain and Stress in a Systems Perspective: Reciprocal Neural, Endocrine and Immune Interactions On the (f)utility of pain Subscribe to the debrief on Itunes Join my mentorship program, get a movement consultation, or let me design an online fitness program for you. Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”] The (F)Utility of Research Total Knees Pain vs. Suffering Squats  

Read More

Death of Vertical Tibia, Usain Bolt, Complex Patients, and More – Movement Debrief Episode 13

Movement Debrief Episode 13 yesterday involved quite a few rants. Must’ve been the ketones talking. Here’s what we talked about: Restoring sensation with my patient with low back pain Why it’s okay to have an angled tibia during squatting Would any intervention help/hurt Usain Bolt? The complexity of Usain Bolt Struggling with a complex patient Dealing with uncertainty Embracing the struggle If you want to watch these live, add me on Facebook, Instagram, or Twitter. (occasionally) They air every Wednesday at 8:30pm CST. Enjoy. Here were some of the links I mentioned in this Debrief. How to Deadlift – A Movement Deep Dive Squatting Bar Reach – A Movement Deep Dive The Sensitive Nervous System – Read my book notes here Clinical Neurodynamics- Read my book notes here A Study of Neurodynamics: The Body’s Living Alarm Mobilisation of the Neuroimmune System – Read the course notes here Explain Pain– Read the course notes here Extreme Ownership The Obstacle is the Way Ego is the Enemy The Subtle Art of Not Giving a F*ck Restoring Sensation Death of Vertical Tibia Usain Bolt Complex Patients

Read More