Smith Machine Calf Raises
Smith Machine Calf Raises
If your gym lacks a standing calf raise machine, the smith machine can serve as a viable alternative.
Adjust the bar on the smith machine to approximately shoulder height and load it with your desired weight.
Obtain a step, calf block, or weight plate and position it beneath the bar.
Step onto the block, ensuring that the balls of your feet rest securely on the edge.
Grasp the smith bar with a wide grip and position it across the top of your back muscles, avoiding placing it directly on the back of your neck.
Lift the weight off the rack by pushing up and allow your heels to drop down as far as your flexibility allows. This marks the starting position.
Slowly raise your heels as high as possible off the floor, engaging your calf muscles.
Hold the peak contraction briefly, then gradually lower your heels back to the starting position.
Repeat for the desired number of repetitions.
Tips
Maintain a continuous tension on your calves by ensuring that your heels do not make contact with the floor during the entire set.
Position the balls of your feet right at the edge of the block and avoid allowing them to shift forward, as this would reduce the intensity of the exercise.
Optimize your range of motion by allowing your heels to descend as far as your flexibility allows and then lifting them as high as possible during each repetition.
Pay attention to keeping your knees straight and avoid any bending throughout the movement.