May 23rd, 2023 4:08 PM Mr. Q Categories: Barbell
The barbell calf raise is an exercise that primarily targets the calf muscles, specifically the gastrocnemius and soleus. It involves raising your heels off the ground while holding a barbell on your shoulders. This exercise helps to strengthen and develop the muscles of the lower legs.
Possible Stretches to do prior to exercise:
- Standing calf stretches
- Achilles tendon stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic ankle movements, such as ankle circles or ankle flexion and extension.
How to select the proper weight: Choose a weight that allows you to perform the exercise with control and proper form. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good balance and avoid excessive strain on your ankles and knees.
- Stand with your feet shoulder-width apart, toes pointing forward or slightly outward.
- Place a barbell on your upper back, resting it on your trapezius muscles. Alternatively, you can hold a barbell in front of you with an overhand grip, keeping it in a stable position.
- Keep your core engaged and your chest up throughout the exercise.
- Rise up onto the balls of your feet by pushing through the balls of your feet and toes, lifting your heels off the ground.
- Squeeze your calf muscles at the top of the movement and hold for a second.
- Slowly lower your heels back down to the starting position, allowing your calves to stretch.
- Repeat the movement for the prescribed number of reps.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
- Perform the exercise using a Smith machine or other equipment that provides stability.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Perform the exercise on a raised surface, such as a step or block, to increase the range of motion.
- Slow down the tempo of the exercise, focusing on controlled and deliberate movements.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 5-10 minutes