Smith Machine Calf Raise
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Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.
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Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
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Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
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Return slowly to the starting position as you breathe in while lowering your heels.
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Repeat for the recommended amount of repetitions.
Rocking Standing Calf Raise
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This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
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Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
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Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf.
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Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
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Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
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Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
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Hold for a second and bring them back down as you breathe in.
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Repeat for the recommended amount of repetitions.
Caution:
Maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury. Also, choose a conservative weight. This exercise requires a lot of balance and choosing too much weight may cause you to lose balance and fall.
Variations:
A smith machine can be used for this exercise as well and it is a better choice for those with poor balance. Dumbbells can be used also.
CALVES
Standing Dumbbell Calf Raise
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Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
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With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
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As you inhale, go back to the starting position by slowly lowering the heels.
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Repeat for the recommended amount of times.
Note:
As you become stronger you may need to use wrist wraps to avoid having the dumbbells slip out of your hands.
Standing Calf Raises
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Adjust the padded lever of the calf raise machine to fit your height.Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
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Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
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Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
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Repeat for the recommended amount of repetitions.
Caution:
If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.
Variations:
There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith machine can be used for calf raises as well.
