Vibration Plate Medicine Ball Squat
Medicine ball goblet squat on a vibration plate — combined chest-loaded squat with vibration stimulus.
Level: Intermediate
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Squat
Type: Light Activity
Equipment: Medicine Ball Vibration Plate
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quads and glutes drive the squat. The trunk holds the front-loaded ball. The vibration adds continuous stimulus.
How to perform
Setup
Stand on the vibration plate holding a medicine ball at the chest.
Execution
Lower into a squat, keeping the ball held firmly and chest tall. Press through the heels to rise.
Common mistakes
- Knees collapsing.
- Cutting depth.
- Letting the ball drift.
- Heel lift.
- Going too heavy.
Progressions and regressions
Regress to bodyweight squats. To progress, increase ball weight.
Programming notes
Squat variant. 3 sets of 10-15 reps, twice a week.
