Barbell Standing Calf Leg Raise
Build strong calves with the Barbell Standing Calf Raise! Elevate your workout and sculpt your lower legs.
Required Equipment
Muscle Groups
Primary
Instructions
1. Start by placing a calf raise block or elevated platform on the floor. Position the barbell on a rack at about shoulder height.
2. Step under the bar so that it rests comfortably on your upper back (trapezius muscles). You may want to use a padded barbell cover for comfort.
3. Grip the bar with both hands, un-rack it, and step back to clear the rack.
4. Position the balls of your feet securely on the calf raise block, keeping your heels off and hanging freely. Your feet should be hip-width apart.
5. Ensure that your body is straight, with your abdomen braced and your glutes tight to maintain a neutral spine.
6. Slowly raise your heels as high as possible by pushing through the balls of your feet, fully contracting your calf muscles at the top of the motion. Keep your knees extended, but not locked, throughout the raise.
7. Hold the contraction briefly, then slowly lower your heels back down below the level of the calf raise block to achieve a full stretch in the calf muscles.
8. Repeat the movement for the desired number of repetitions and sets.
Safety Tips: - Do not use excessive weight, as it can put undue strain on your Achilles tendons. - Maintain control of the movement throughout the exercise, avoiding any jerky or bouncing motions. - If you have balance issues or are new to this exercise, perform it inside a squat rack with safety bars at an appropriate height to catch the barbell if you lose balance.
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