Smith Machine Calf Raise

Smith Machine Calf Raise Basics

Primary muscles worked: Gastrocnemius (calves)

Synergist Muscles: Soleus (calves)

Mechanics: Isolation

Equipment: Smith Machine

How To Perform The Smith Machine Calf Raise

• First, load the smith machine bar with weight.
• Next, step under the bar so that the bar sits about two to three inches below the spot where your neck connects in to the back. Make a big chest by drawing the shoulder blades back to create this groove for the bar.
• After the bar is correctly situated on your back, you should grab on to the bar with both of your hands with an overhand grip. Your hands should be placed about 6 - 10 inches outside shoulderwidth on each side.
• Unrack the bar from the smith machine.
• Once this is done, you should be standing tall with your body positioned right underneath the bar and with the bar supported on your back.
• Now, push up on the front of your feet by plantarflexing your feet and contracting your calves.
• Continue pushing, trying to get your heels as high up as possible.
• Once you have done this, you may return your heels back to the floor.

Smith Machine Calf Raise Tips

• You can place an elevated step or block on the ground in front of you to increase the difficulty of the lift. You can step onto the block so that your heels hang off of the edge. This requires more plantarflexing of the foot, which requires more work on the muscles.
• You may need to lean forward slightly to maximize activation of your calves depending on how your particular smith machine is angled.

Smith Machine Calf Raise and Sports Application

The smith machine calf raise movement can easily be seen in many ways. The most obvious is the role of jumping where the athlete should plantar flex the foot to reach maximal jump height. Strong calves play a key role in assisting with this exercise. The calves are also important in any instance where the foot touches the ground for stabilization, support, and power. The smith machine calf raise can strengthen the calves so they help in all of these ways.