Standing Barbell Calf Raise
Differentiation: Mechanics
This variation of a Calf Raise is unique. Here is how: you hold an Olympic bar on your shoulders. This position requires you to engage your core to maintain balance | and extra effort while raising your calf. Engaging your core eventually increases the strength of your core | as well as your calves.
Starting Position
To get into starting position, do this...
1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.
2) Obtain an aerobic platform.
3) Set the Olympic bar on the rack's pegs at just below shoulder height.
4) Load plates onto the bar on the rack.
5) 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.
6) Stand inside the squat rack with your back to the bar.
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 6-inches wider than shoulder-width apart - with your palms facing forward
9) Lift the bar up and out to remove it from the bench's pegs...
10) Walk the loaded bar carefully to the platform.
11) Step onto the platform.
12) Only part the balls of your feet should touch the platform, and your heals should hang off the edge.
13) Place your feet approximately shoulder-width apart and point your toes forward.
14) Point your shoulders back and point your head straight ahead.
15) Bend your knees slightly, so you do not lock out the knees.
16) ...and use your hands to stabilize the balance of the bar.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you raise your heels,
3) More detail shown here.
4) Hold this contraction for a count of one second.
5) Inhale while slowly lowering your heels so that they hang over the block as in the starting position.
6) Repeat reps for a full set.
7) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Only your ankles should move in this exercise and nothing else.
Do not push up with your leg muscles. Doing so will concentrate the effort in your legs and not your calves.
Keep your toes pointed forward.
Maintain a slight bend in your knees.
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 raising your heels, focus on bringing the ankles straight up and as high as possible, but moving slowly to maintain balance. When lowering your heels, you should feel a stretch in the calves as you lower.