Considered An Exercise In The Following Categories. While generally harmless, these imprints, depending on the severity, can last as long as three days. The weight should be such that you can raise up fully onto the balls of your feet for the majority of the repetitions. All rights reserved. Note: To achieve optimal calf recruitment it is necessary to place a large weight plate, wedge, or some other manner of sturdy elevated step beneath the bar that you will be executing your calf raises with. © 2020 Bodybuilding.com. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Standing calf raises will work the gastrocnemius more, while seated calf raises will work the soleus more). Don't risk doing a workout improperly! Getting results in calf strength, definition, or mass will, for most, require mental fortitude and strong, unwavering volition. If building calf mass is the goal, then lifting with heavy weights is almost unequivocally required. For most, it will take practice to achieve this result, even with proper foot placement. By pointing the feet outwards it is possible to isolate the inner calf (medial gastrocnemius) and, conversely, by pointing the feet inwards it is possible to isolate the outer calf (lateral gastrocnemius). Lower until your heels are lower than the feet plate (a deep stretch will be felt in the calves), and inhale throughout the (negative) aspect of the movement. As with some other barbell exercises, balance is crucial with standing calf raises. should be done before you give it a shot. Once your calves are exhausted, finish you set by executing partial repetitions. with in-depth instructional videos. Standing Calf Raises (Barbell) Performance Description. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Stand (with the balls of your feet on the plate, wedge, or step, if you've emplaced one) underneath the bar and align it so that it is evenly balanced on your trapezius, and grasp the bar at a comfortable width keeping your elbows back. The standing barbell calf raise is a popular exercise to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. Please consult a physician prior to starting any new exercise regimen. (The correct height is the height whereby there is a slight bend in your knees when your trapezius/shoulders are in contact with the bar.) (e.g. The calves are capable of a notably high quantity of work. Sign In. Quickly read through our step-by-step directions to ensure you're doing each The muscular burn you experience will likely be intense, but if you want results it the price that must be paid. Isometrically contract your gluteals and abdominals, look forward (keep your eyes fixed on an object to best maintain balance), and stand erect to remove the barbell from the stand. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Stretches and targets the calf muscles to add size and strength, Alter tempo or add pauses to increase intensity, Can be performed with both legs at once, one leg at a time, or alternating, Using weight allows tracking and periodization of training. Standing Barbell Calf Raise is a bodybuilding exercise that develops the entire calf, especially twins due to the standing position. The same reason as above applies. The standing barbell calf raise is a popular exercise to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. Additionally, as with any heavy weight placed on the shoulders, an imprint from the device used may result from use whether it is a barbell or machine pad. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Copyright © Chunk Fitness, 2010-2020. The calves are usually considered to be the most arduous muscle of the body to develop because they are accustomed to being worked constantly by the mere act of ambulating from place to place. In theory, the feet can be positioned in different ways to change the focus of stress on the calf muscles. This website is for informational purposes only. Likewise, if building calf endurance is the goal, then lifting with high repetitions is almost absolutely required. If using a free-weight barbell, carefully step back a couple of steps, and ensure that your feet are positioned in the desired position (generally this means at around shoulder-width and aligned parallel to one another; see "Further Clarification" for elaboration on how to target different aspects of the calf muscles). Avoid injury and keep your form in check Separating the stress put on the gastrocnemius from the soleus is much easier to accomplish. Due to the fact that the calves can often handle a heavy amount of weight, it is highly important to remain focused and balanced to prevent injury. Place the barbell or smith machine bar at the correct height in the stand, then add the desired amount of weight. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. workout correctly the first time, every time. Repeat steps 5-6 for as many repetitions as are desired. It can be performed for time or for reps, either using a barbell or Smith machine bar if balance is a problem. Caution should also be taken when loading heavy amounts of weight onto the shoulders due to the spinal compression that occurs. If you can only choose one calf exercise for your program, standing extensions will be a good choice. Place the barbell or smith machine bar at the correct height in the stand, then add the desired amount of weight. All rights reserved. Already have a Bodybuilding.com account with BodyFit? The deep leg muscles, like the soleus, are also involved. (The correct height is the height whereby there is a slight bend in your knees when your trapezius/shoulders are in contact with the bar.) Press with your feet (plantar flexion) until your calves are fully flexed, keeping your legs straight at the knees and the abdominals tensed, while exhaling throughout the positive aspect of the movement. It can be performed for time or for reps, either using a barbell or Smith machine bar if balance is a problem. View our enormous library of workout photos and see exactly how each exercise , definition, or mass will, for most, it will take practice achieve... 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