Sled 45-Degree Calf Press

Sled 45-Calf Press Instructions

- Weights (optional, depending on your strength level)

Positioning:

1. Adjust the Machine: Ensure that the weight is suitable for your fitness level. Start with lighter weights if you're a beginner.
2. Seating Position: Sit on the machine at a 45-degree angle with your back flat against the backrest. Your shoulders should be securely positioned against the backrest for support.
3. Foot Placement: Place your feet on the platform at shoulder-width apart. Your heels should be on the platform, while the balls of your feet are off the edge, ready to push against the resistance.
4. Knees and Hips: Make sure your knees are aligned with your toes to prevent injury.

Movement:

1. Starting Position: Begin with your heels hanging off the platform completely, letting your heels drop slightly towards the ground. This stretch will activate your calf muscles.
2. Pressing Up: Engage your calf muscles and push through the balls of your feet. Extend your ankles to press the weight upwards, avoiding locking your knees at the top.
3. Controlled Movement: Raise your heels as high as possible while keeping your knees straight. Hold the position for a second at the top for maximum contraction.
4. Lowering Phase: Slowly lower your heels back down to the starting position, feeling a stretch in your calves. Do not let your heels rest on the platform completely before the next repetition.
5. Repetitions: Aim for 10-15 repetitions, maintaining a steady and controlled motion throughout the exercise. Gradually increase weight as you become more comfortable.

Tips:

- Keep your core engaged throughout the movement for stability.
- Avoid bouncing at the bottom of the movement; use a controlled pace to prevent injury.
- Focus on squeezing your calf muscles at the top of each rep to maximize engagement.

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