Donkey Calf Raise Machine
Differentiation: Mechanics
This variation of a Calf Raise is unique. Here is how: you use an unusual machine called a Donkey Calf Raise Machine. The machine does not allow you to use your upper body | (like you could when performing a standing Calf Raise with a barbell on your shoulders). Preventing cheating allows you to focus intently on the contraction of your calf muscles. You are also bent over for this exercise. This position naturally stretches your calves, maximizing their contraction | and works your Soleus / Lower Calf. This contraction adds to their overall strength and size.
Starting Position
To get into starting position, do this...
1) Locate a donkey calf raise machine.
2) Select a suitable weight.
3) Position your lower back under the lever of the donkey calf raise machine.
4) Your very lower back should be the only portion of your back touching the pad.
5) Stabilize yourself by grasping the handles on either side of the machine.
6) Place the balls of your feet on the edge of the block and allow your heels to hang over the edge.
7) Point your feet straight forward.
8) Your upper torso should be horizontal.
9) Your legs should be straight.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while lifting your heels as high as possible.
3) ...until you have lifted your heels as high as possible.
4) Hold the contraction for a count of one second at the top.
5) Inhale while descending slowly to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
While you lift your heels, assure that your knees do not move, or else the effort will be concentrated in the quads and not the calves.
Only your heels should move heels vertically in this exercise and nothing else.
Do not push up with your leg muscles. Doing so will concentrate the effort in your legs and not your calves.
Keep your toes pointed forward.
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
You should feel the stretch in the calves as you lower your heels. When lifting your heels, you should feel the contraction in the calves.