How to perform Barbell Standing Calf Raise with proper form

Setup

1. Equipment: Use a barbell and a weight plate or a raised surface.
2. Positioning: Stand with your feet shoulder-width apart, with the barbell resting on your upper back (trapezius area).

Execution

1. Starting Position: Lift your heels off the ground, standing on the balls of your feet. Ensure your knees are slightly bent.
2. Movement:
   • Rise up onto your toes, pushing through the balls of your feet.
   • Keep your core engaged and maintain balance.
3. Peak Contraction: Pause briefly at the top of the movement for maximum contraction of the calf muscles.
4. Descent: Slowly lower your heels back down to the starting position, letting them drop below the level of the step or ground if possible, to stretch the calves.

Tips

• Keep your body straight; avoid leaning forward or backward.
• Focus on controlled movements, both up and down.
• Breathe out as you lift and inhale as you lower.

Common Mistakes

• Lifting with the knees instead of the calves.
• Jerky movements or excessive bouncing at the bottom.
• Letting the torso lean excessively forward or backward.

Conclusion

Maintain proper form throughout the exercise to effectively target the calf muscles and reduce the risk of injury.