Standing Calf Raise Machine
Differentiation: Mechanics
This variation of a Calf Raise is unique. Here is how: you use a Standing Calf Raise Machine | instead of holding a dumbbell | or barbell. Using this machine allows you more flexibility and an extended movement because your heel can go lower. The Standing Calf Raise Machine also eliminates the need to maintain balance, (like you would need to do when performing a Standing Barbell Calf Raise). Not focussing on balancing allows you to focus intently on each contraction. Maximizing each contraction increases the definition in your calves.
Starting Position
To get into starting position, do this...
1) Locate a calf raise machine.
2) Select a suitable weight.
3) Adjust the machine's pads to a little less than shoulder height.
4) Step underneath the pads so they rest atop your shoulders.
5) Place your feet shoulder-width apart with your toes pointed forward.
6) Position the balls of your feet on the machine's platform and allow your heels to hang off of the edge of the platform.
7) Lift the lever up and move the safety bar by pushing with your legs and hips.
8) Bend your knees slightly, so you do not lock out the knees.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push your heels up,
3) ...moving your heels as high as possible.
4) Hold the contraction at the top of the movement for a count of one second.
5) Inhale as you reverse this movement by slowly lowering your heels to the starting position.
6) 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.
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
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
When you lower your heels, make sure to feel the stretch through the calves. When you push your heels up, you should feel a strong contraction in the calves.