Rocking Standing Calf Raise
Differentiation: Mechanics
This variation of a calf raise is unique. Here is how: you hold an Olympic bar on your shoulders and rock back and forth, | alternating between raising your heels, | then raising your toes. This position ensures that you engage both the front muscles of your calves | and back muscles of your calves. Engaging these muscles adds to their overall development. Since you hold an Olympic bar on your shoulders, | you must engage your core to maintain balance. Using your core increases the strength of your core muscles.
Starting Position
To get into starting position, do this...
1) Stand inside the squat rack with your back to the bar.
2) Set the Olympic bar on the rack's pegs at just below shoulder height.
3) Load plates onto the Olympic Bar.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Step under the bar and center it across the back of your neck, along the tops of your shoulders.
6) Grasp the bar with your hands shoulder-width apart - with your palms facing forward.
7) Use your legs to lift the bar off of the rack...
8) ...and use your hands to stabilize the balance of the bar.
9) Place your feet hip-width apart for stability.
10) Assure your knees have a slight bend and are not locked out.
11) Assure your lower back (torso) is straight.
12) Straighten your back and point your head upward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push your heels up
3) ...until your heels are raised as high as possible.
4) Hold this contraction at the top for a count of one second.
5) Inhale while returning slowly to the staring position.
6) Perform this by bringing your heels back to the floor.
7) End this movement by lifting your toes from the floor and contracting the front portion of the calves (tibia).
8) Hold this for a count of one second and lower your toes back down to the floor.
9) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your toes pointed forward.
Do not push up with your leg muscles. Doing so will concentrate the effort in your legs and not your calves.
Maintain a slight bend in your knees.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
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Tip
When you lower your heels back to the floor, make sure to feel the stretch in your calves. Feel the contraction of the calves through the entire motion.