Donkey Calf Raise Using a Partner
Differentiation: Mechanics
This variation of a calf raise is unique. Here is how: you work with partner who sits on your lower back and straddles your hips. This exercise removes your upper body from the movement | and forces you to engage your core in order to keep your lower body and partner balanced. This position strengthens and develops your core strength. Bending over also naturally stretches your calves and increases their contraction. Maximizing contraction adds to the overall strength and size of your calves. Since you are bent over, the exercise works your Soleus / Lower Calf.
Starting Position
To get into starting position, do this...
1) You will need a partner to perform this exercise.
2) Locate a movable flat bench.
3) Stand about three feet away from the short end of the bench.
4) Place your feet shoulder-width apart, with your toes pointed forward.
5) Bend forward at the waist - until your upper torso is as close to parallel to the floor as is comfortably possible.
6) Grasp the sides of the bench.
7) Your knees should be slightly bent for stability.
8) Have your partner mount your back, facing forward and straddling your hips
9) ...as close to your tailbone as possible.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Gradually exhale and lift both heels simultaneously
3) ...until you are standing on your toes with calves fully flexed.
4) Hold for one second.
5) Then, gradually inhale and lower your heels
6) ...until your feet are again flat on the floor.
7) 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.
Push with your calf muscles. Do not push up with your quad muscles. Doing so will concentrate the effort in your legs and not your calves.
Keep your toes pointed forward.
When lifting lift both heels, drive your partner straight up. Maintain control and avoiding a swaying your partner left or right.
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
To add resistance, attach angle weights to each leg or attach your ankles to a low pulley with cables.