How to Coach the Stack

[@jasonsimpson4805]

Just gold Zac. Thanks so much for sharing this!

[@ZacCupplesPT]

Glad you enjoyed it!

[@perisr7143]

Your channel is a goldmine

[@ZacCupplesPT]

Much appreciated :)

[@neinbruderja7519]

I love that you can search for "Zacc coaching the stacc" and immediately get this video Poppin

[@ZacCupplesPT]

For the algo

[@VittorioRanieri]

Do I need to keep stacking while I execute PRI exercises? When do I release? When I breath in or out? Thank you!

[@vijayvijay4123]

There's a video that ssys we've all been breathing wrong. We have to exhale completely accompanied by the elongation or stretch of our body. Then inhalation will occur passively automatically. Normally people tend to exhale with contraction of spine and body especially when they're tried.Please tell your opinion

[@giuliamadonna1810]

Oooh thank you for this!!! 🙏 super well structured

[@ZacCupplesPT]

Glad you liked it!!

[@sachetbhasin]

Hey again Zac, should i ve doing the posterior tuck differently ifnim swayback or open up swaybsck first and then fo this with tuck.

[@ZacCupplesPT]

I typically don’t coach that much anymore. I’d think about keeping weight on your inner heel and big toe base

[@나상원-b9q]

I found that either quadruped or hooklying, It's hard to make uniform expansion during inhale. I try to lower ribs hold still. but when I do that, It's almost impossible to breath in and my neck muscles kick in. I think this is problem why my breathing work seems no use. Any suggestion?

[@ZacCupplesPT]

Sometimes the restrictions in terms of getting too much air in are common, as thorax can be restricted. But my suspicion is you are crunching in this position, especially if neck is kicking in. I would make sure your chest is parallel as you reach. If you are still getting neck, I would consider elevating your arms on an incline

[@hustler3577]

Thanks zac.

[@ZacCupplesPT]

You bet!

[@hustler3577]

@@ZacCupplesPT one question , I have a severe APT, when I used to workout my torso used to go in a chest high,lumbar curve , belly out posture automatically.I never like my protruding belly. Should I be in "stack" position all the time ? Will it fix my posture ?

[@ZacCupplesPT]

@@hustler3577 I don't really have people focus on how they are feeling at all times because we are meant to move, not stay in any one position. The best bet is to teach yourself how to move as many different positions as possible.

[@hustler3577]

@@ZacCupplesPT ok I got you. We should keep moving in different positions.But is there any routine or tips that you suggest for uncomfortable anterior pelvic tilt ? This seems to be a never ending mystery for me. 🙏🏽

[@ZacCupplesPT]

@@hustler3577 I start most people with the starter pack - kzbin.info/www/bejne/Z5vCapiAj7eeeqM

[@girish1052]

Hey Big-Z, Can you tell me which position you will chose to stack someone (Wide ISA) who have tightness in gluteal muscles (external rotators and tight below trochanter muscles)? Great video, Thanks.

[@ZacCupplesPT]

I've been giging moves like this for that - kzbin.info/www/bejne/kGK2aoqFfK19ick

[@girish1052]

@@ZacCupplesPT 😳 didn't realise you have second channel, really appreciate your work man.

[@ZacCupplesPT]

@@girish1052 Just started it. Only the super observant fam notice LOL

[@tylerpatterson434]

This is great information. Thank you.

[@ZacCupplesPT]

Glad it was helpful!

[@brianpaxtonPT]

On fire here Zac ! Question, when curing the secondary compensation for narrow ISA in hooklying what is your cue to get proximal hamstring / glute in ? Would it be ok to put a band around the knees and cue to hold the knees out into the band resistance to bias more lateral hammies since the secondary compensation is lacking Abd/Er ?

[@ZacCupplesPT]

I typically use the same cues, with manual cueing to ensure they keep the abs relaxed. You can definitely use a miniband as well. Done that also and it's useful!

[@plotrix2088]

Hey Zac, In what position should we go about stacking someone who have "LUMBAR HYPOLORDOSIS"? Do they also have to do that slight "posterior tilt"?

[@ZacCupplesPT]

I usually go with hooklying and yes if there is an assumed anterior pelvic tilt that coaleseces with it.

[@plotrix2088]

@@ZacCupplesPT what if they are wide isa in some endgame compensations with anterior and posterior compression? Can we proceed with sidelying in this case?

[@ZacCupplesPT]

That or prone has been useful. I’ve been coaching less tuck in that population, as they often end up translating pelvic forward

[@tkdkpop]

Hi Zac, very informative video but I am bit confused about the stack position. I understand that the pelvis should posteriorly tilt for an optimum stack with the diaphragm but should we maintain this stack position all the time? Because I have learned that actually an optimum and neutral position of the pelvis is slightly anteriorly tilted.

[@ZacCupplesPT]

It’s not something I have people maintain all the time. It’s a useful tactic to restore motion

[@tkdkpop]

Zac Cupples thank you it makes a lot of sense.

[@kresimirmajcen6873]

Another great video Zac! Thank you. Would you reccomend trying to hold the stack and ribs and pelvis tucked during weight lifting training?

[@ZacCupplesPT]

As best as you can. Harder to do at heavier weights, but not impossible

[@SoulandDreams11]

Love the Mos Def shirt! You probably mess around with some BlackStar don't ya?? Thanks for the vid Zac

[@ZacCupplesPT]

I mean, they are the best alliance in hip-hop (Y-O) ;)

[@SoulandDreams11]

@@ZacCupplesPT Definitely in my top 5 duo's ever! My list looks like this in no particular order. 1- Blackstar 2- Outkast 3- Mobb Deep 4- Method and Redman 5- EPMD What's yours fam?

[@ZacCupplesPT]

@@SoulandDreams11 Phew, that is a good list, and a really tough question. Everyone asks top 5 emcees, but duos?!?!!? After careful consideration, here's where I'd go 1. Gang Starr 2. Blackstar 3. Outkast 4. Prhyme 5. Bad Meets Evil Hardest question I've been asked all day LOL.

[@SoulandDreams11]

David Hajjar Your answer makes me wanna go psycho... Like woah! Black Rob said it best lol Prhyme is great I just got into them! And bad meets evil? Sounds like you're a real Royce fan. He's a lyrical beast for sure. Hope the holidays are treating you well! Question Big Z, do you do any zoom or Skype sessions?

[@ZacCupplesPT]

@@SoulandDreams11 Royce is in my Top 5, so, you'd be correct LOL. And yes I do. I offer a few different services pending on what you need, you can read more about them here: zaccupples.com/services/ If things look good and sound good, you can sign up for a session here: calendly.com/zaccupples Excited to work together. I'll make sure to set aside an extra 3 hours to talk hip hop LOL!

[@tylercurley5067]

What about asymmetrical ISA folks, wide on left and narrow on right? Assuming this is a possible manifestation..

[@ZacCupplesPT]

It's still structurally the person is either wider or narrower. Are the lines vertical or horizontal? If asymmetrical in the fashion mentioned, treat them as a narrow most likely

[@2fastnfurious4u]

In case of kyphosis is it necessary first to reshape the rib cage, in order to form a proper stack

[@ZacCupplesPT]

Unsure I follow? Stack helps set the stage so you typically start with that first.

[@2fastnfurious4u]

@@ZacCupplesPT it's hard to form a stack in that case because of flaired ribs and descended and rigid rib cage

[@joeg7096]

Zac what do you think of Foundation Training? I feel like their ribcage mechanisms are different then yours

[@ZacCupplesPT]

Can’t say I’ve heard of it. Do you have a link?

[@joeg7096]

@@ZacCupplesPT This is their most popular video but they have other vids on there that go more in depth into their "decompression breathing". Also I just wanted to say I like your channel and how comprehensive it is, but as a layman just trying to get good breathing mechanics I must admit it feels way over my head and unsure on where to start. Even on the website the "101" stuff, I know you are oriented toward helping already educated professionals that have a baseline of anatomical/physical therapy knowledge, but is there any video you have, or perhaps one you could make, where you just break it down very simply and practically for us dummies the general breathing mechanics/exercises to do? Thanks for your reply, your time, and the stuff you do kzbin.info/www/bejne/anOyhamXh8Z3oKs

[@ZacCupplesPT]

@@joeg7096 Thanks! I'll check it out. I will work on coaching someone through the stack. Stay tuned :)

[@joeg7096]

@@ZacCupplesPT Thanks Zack! Very excited for it

[@AM2K2]

Hey Zac - great video. I feel perfectly aligned and 'stacked' after doing 90-90 on the wall using a balloon and various other PRI techniques, however, I seem to lose it after sitting for various periods despite making sure to get up now and then. I've read that sitting with your knees below your hips will cause your back to be put into extension, could this be the cause or do you have any other thoughts? Much appreciated.

[@ZacCupplesPT]

Hey AM, I don't expect or advocate for people to be stacking at all periods of time. In fact, having some degree of anterior pelvic tilt is normal. You just need to be able to move in/out of those positions. Best thing you can do is keep challenging yourself with various moves, progress to maintaining positioning under load, and you should be rocking it!

[@jayinderkaushik]

You look like Scarlett Johansson's lost brother

[@ZacCupplesPT]

Wild. This is not the first time I’ve heard this before believe it or not