Calf Raise (Smith-Machine Barbell)

Target Muscles: Gastrocnemius, Soleus Starting Position: 1. Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders. 2. Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge. 3. Stand with your feet hip-width apart and pointing directly ahead. 4. Straighten your legs as you lift the selected weight clear of the rest of the stack. The Movement: 1. Rise up on your toes as high as possible. 2. Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go. Tips: • Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps. • Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes. • Do not bounce up from the bottom - keep the movement smooth and continuous. • Keep your body straight - do not hunch. Variations: Toes pointing out: Angling your feet outwards at 45° places more emphasis on the inner part of the calves. Toes pointing in: Angling your feet inwards at 45° places more emphasis on the outer part of the calves. Smith machine calf raise: Place your shoulders under the bar of a Smith machine and step on to a low platform or block with your heels hanging off the edge. Perform the calf raise as above.
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