Smith Machine Calf Raise
Differentiation: Mechanics
This variation of a Calf Raise is unique. Here is how: you stand vertically - | instead of being seated | or bending forward. Standing offers a different way to work your calf muscles. You also use a Smith Machine for this exercise. The Smith Machine eliminates the need to balance any weight (like you would need to do when performing a Standing Barbell Calf Raise using a loose Olympic bar). Not focussing on balancing allows you to focus on each contraction in your calves.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at the lowest possible position for the movement.
3) Position the Smith Bar and swivel hooks at knee height.
4) Load plates onto the Smith Bar.
5) Center the calf block or raised platform between the Smith Machine's side bars and under the bar.
6) Stand behind the bar and position your body so you are centered in the machine.
7) Place the balls of your feet on the calf block.
8) Grasp the bar with your hands shoulder-width apart, using an overhand grip.
9) Pull the bar up slightly and swivel the bar to release the bar's hooks off the Smith Machine's pegs.
10) Hold the Smith Bar against your thighs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With the balls of your feet on the calf block,
3) Exhale as you raise your heels as far as you can.
4) Hold this position for a count of one second.
5) Then, inhale as you gradually lower your heels and return the bar to its original position.
6) Repeat reps for a full set.
7) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Only your ankles should move in this exercise and nothing else.
Maintain a slight bend in your knees.
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.
Gear Advice
To perform this exercise, you will need a calf block - we have listed a link below to the Calf Block by TDS - 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 |
|---|---|---|
| Calf Block by TDS | $49.95 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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