Seated Barbell Calf Raise
Differentiation: Mechanics
This variation of a Calf Raise is unique. Here is how: you lift an Olympic bar resting on your knees. The Olympic bar has a wide weight distribution. This weight distribution engages the lateral head of your calf muscle. Because of the wide weight distribution, | you must also balance the bar along your knees. Balancing the bar causes your calves to work even more.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Locate a wooden or plastic block (at least a few inches in height).
3) Place a calf block about 1 foot away from the bench.
4) Obtain a fixed-weight barbell.
5) If a fixed-weight barbell is not available, obtain an Olympic bar and plates. Then load plates onto the Olympic bar.
6) Position the bar in front of the calf block.
7) If you use an Olympic bar, add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
8) Sit on the end of the bench.
9) Place the balls of your feet on the edge of the block.
10) Move the bar onto your thigh, about 2 inches away from the knee. Grasp the bar to maintain control.
11) Maintain control of the bar by holding it with your hands on either side of your thighs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you raise your heels
3) ...until your heels are raised as high as possible.
4) Squeeze your calves at the top of the movement and hold for a count of one second.
5) Inhale as you slowly lower the bar
6) ...until your heels are below the top of the block.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Only your ankles should move in this exercise and nothing else.
Keep your toes pointed forward.
Gear Advice
To perform this exercise, you will need a calf block and it is important to add barbell collars to the bar - we have listed links below to the Calf Block by TDS and to Lockjaw brand Olympic Barbell Collars - 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.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Calf Block by TDS | $49.95 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
When you lower the barbell, you should feel the stretch in your calves only. When your heels are raised, you should feel the contraction in your calves.