Vibration Plate Good Morning
Good morning on a vibration plate — adds nervous-system stimulus to the hip-hinge.
Level: Beginner
Primary: Back - Lower
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Hinge
Type: Light Activity Strength (Weight Lifting)
Equipment: Dumbbell Vibration Plate
Sports: Running Track and Field
Target muscles
The hamstrings and glutes drive hip extension. The spinal erectors hold position. The trunk braces. The vibration adds stimulus.
How to perform
Setup
Stand on the vibration plate. Hold a barbell on the back or hands clasped behind the head.
Execution
Hinge forward at the hips with a slight knee bend until the torso is roughly parallel to the floor. Drive the hips forward to return.
Common mistakes
- Bending knees more.
- Lower back rounding.
- Going too heavy.
- Squatting forward.
- Cutting the range.
Progressions and regressions
Regress to bodyweight good mornings. To progress, increase load.
Programming notes
Posterior chain. 3 sets of 8-12 reps, twice a week.
