Smith Machine Reverse Calf Raise

Differentiation: Mechanics

This variation of a calf raise is unique. Here is how: you use a reverse movement, moving your toes upwards | instead of downwards. This movement works the front portion of your calf muscles. You also use a Smith Machine for this exercise. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a standing Calf Raise using a barbell on your shoulders using a loose Olympic bar). Not focussing on balancing allows you to focus on each individual contraction.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Position the Smith Bar and swivel hooks at shoulder-height.

3) Set the safety stops at nipple height.

4) Load plates onto the Smith Bar.

5) Center the calf block or raised platform between the Smith Machine's side bars and under the bar.

6) Stand with your back facing the Smith bar and position your body so you are centered in the machine.

7) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

8) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.

9) Place your heels on the raised platform. The balls of your feet should extend off of the platform.

10) Bend your knees slightly.

11) ...use your hands to stabilize the balance of the bar.

12) Push the bar up with your legs slightly.

13) Swivel the bar using your feet to release the bar's hooks off the Smith Machine's pegs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you raise the front part of your feet

3) that are extending off of the platform as high as possible.

4) Hold this position for a count of one second.

5) Inhale as you slowly return your feet to the starting position (toes near the floor and heels on the edge of the platform).

6) Repeat reps for a full set.

7) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Be sure to only lift the balls of your feet and not your knees.

Maintain a slight bend in your knees.

Keep your toes pointed forward.

Push with your calf muscles. Do not push up with your quad muscles. Doing so will concentrate the effort in your legs and not your calves.

Gear Advice

To perform this exercise, you will need a calf block - we have listed a link below to the Calf Block by TDS - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

When your feet are raised, you should feel a contraction in your calves.

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