Smith Machine Calf Raise

Bewegungsablauf

1. 01 · setup

   Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.

2. 02 · unrack

   Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.

3. 03 · raise

   Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.

4. 04 · lower

   Return slowly to the starting position as you breathe in while lowering your heels.

5. 05 · repeat

   Repeat for the recommended amount of repetitions.