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    You are at:Home»Exercises»Calf exercises»Standing Barbell Calf Raise
    Standing Barbell Heel Raise
    Standing Barbell Heel Raise

    Standing Barbell Calf Raise

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    By krunoslav on May 3, 2015 Calf exercises
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    Standing Barbell Calf Raise

    The standing calf raise has many different variations that you may want to try. Standing barbell calf raise is just one of them. You will use barbell instead of a dumbbells or machine. If you use free weights, place a barbell across the back of your shoulders as you would for squats or lunges. It’s best to take a barbell off a shoulder-height rack than to lift it off the floor.

    Exercises with the knees locked (legs fully straight), such as standing barbell calf raises, work the gastrocnemius.

    How to Perform Standing Barbell Calf Raise?

    Standing Barbell Calf Raise Instructions

    Starting position (setup): Grab a barbell with an overhand grip and place it so that is rests comfortably across your upper back (slightly below the neck). Place the ball of each foot on a 25-pound weight plate and lower your heels down to stretch the calves (your heels are touching the ground). Movement (action): Press up as high as you can on your toes and hold the contraction for a two-count before lowering your heels slowly to the starting position with your heels on the floor.

    Standing Barbell Calf Raise
    Standing Barbell Calf Raise

    Exercise Key Points to Remember

    • Perform standing barbell calf raise inside a squat rack for safety purposes.
    • Your hands and feet should be about shoulder-width apart.
    • Keep the balls of your feet on the edge of the weight plate.
    • Lift your heels by contracting the calf muscles to rise as high as you can on the balls of your feet.
    • Your body moves in a vertical descent and ascent. Use the front part of your feet as the activator.
    • To help keep your balance, keep your eyes facing forward at all times.
    • Keep your torso stationary and perpendicular (upright) to the floor throughout the exercise (spine in an neutral position). Don’t bend your torso to the front or rear. In other words, stand as tall as you can.
    • Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch.
    • Do not bounce up from the lowest position to begin the upward movement.

    Standing Barbell Calf Raise Variations

    This great bodybuilding exercise can be easily replaced if necessary. There are several other ways to perform a standing barbell heel raise.

    • Machine standing calf raise
    • Smith-machine standing calf raise
    • Standing dumbbell calf raise

    Muscles Engaged in Standing Barbell Calf Raise

    Primary (target muscle): gastrocnemius
    Secondary: soleus

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    krunoslav
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    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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