Vibration Plate Deadlift
Deadlift on a vibration plate — adds nervous-system stimulus to the standard deadlift.
Level: Foundation
Primary: Back - Lower
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Hinge Primary Lift
Type: Light Activity Strength (Weight Lifting)
Equipment: Dumbbell Vibration Plate
Sports: Football Rugby Track and Field Wrestling
Target muscles
The posterior chain drives hip extension. The trunk braces. The vibration provides low-level continuous stimulation.
How to perform
Setup
Stand on the vibration plate holding a barbell or dumbbells in front of the thighs.
Execution
Hinge at the hips to lower the weight along the legs. Drive through the heels to return to standing. Squeeze the glutes at the top.
Common mistakes
- Lower back rounding.
- Going too heavy.
- Cutting the range.
- Standing the torso up too fast.
- Bell drifting forward.
Progressions and regressions
Regress to floor deadlifts. To progress, increase load.
Programming notes
Hinge variant. 3 sets of 8-12 reps, twice a week.
