Standing calf raise with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 51

Average per rep (lbs)*: 113

Description: Setup: Place a block or step in front of you. Barbell Position: Grasp a barbell and rest it across the muscles of your upper back, not your neck. Starting Position: Stand on the block with the balls of your feet on the edge, maintaining balance. Raise Heels: Lift your heels off the floor, standing on your tiptoes. Squeeze and Lower: Squeeze your calves at the top, then slowly lower your heels back down without letting them touch the floor. Repeat: Perform the exercise for the desired number of repetitions.

Exercise ID: 00368

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Balanced Stance: Ensure your feet are shoulder-width apart to maintain stability and effectively isolate your calf muscles.
Weight Distribution: Focus on evenly distributing the weight along the balls of your feet as you raise your heels. Avoid shifting too much weight onto your toes to prevent strain.
Core Engagement: Keep your core tight throughout the movement to protect your lower back and ensure proper form.
Controlled Movement: Perform the exercise in a slow and controlled manner. Avoid bouncing at the top or bottom of the movement to maximize muscle tension and promote muscle growth.
Full Range of Motion: Lower your heels as far as comfortable before raising them as high as possible. This full range of motion helps in effectively targeting the calf muscles.
Proper Breathing: Inhale as you lower your heels down and exhale as you raise them up. Proper breathing can help you maintain rhythm and control.
Foot Position Variations: Experiment with turning your toes slightly inward or outward to target different areas of your calf muscles.
Consistent Form: Keep your knees slightly bent throughout the exercise. Locking them can put undue stress on your joints and limit the effectiveness of the exercise.
Mind-Muscle Connection: Focus on feeling the contraction in your calf muscles with each rep. This can enhance muscle activation and growth.
Progressive Overload: Gradually increase the weight you lift as you build strength. This principle is key for continued muscle growth and strength development.
Safety First: Start with lighter weights until you are comfortable with your form and movement. It’s crucial to avoid overloading too quickly to prevent injuries.

Exercise overview

Exercise tips and tricks

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