Exercise description of the smith machine calf raise.  Learn about the smith machine calf raise with video and pictures.  Also learn how the smith machine calf raise can improve your sports performance.

Primary muscles worked:  Gastrocnemius

Synergist Muscles:  Soleus

Mechanics:  Isolation

Equipment:  Smith Machine

How to perform the exercise:  The athlete may perform the smith machine calf raise by first loading up a smith machine bar with weight. Next, the athlete will step under the bar so that the bar sits about two to three inches below the spot where the neck connects in to the back. The athlete should make a big chest by drawing the shoulder blades back. This motion will create a good spot for the smith machine bar to sit safely across the back. After the bar is correctly situated on the back, the athlete should grab on to the bar with both hands with an overhand grip. The hands should be placed about 6 - 10 inches outside shoulderwidth on each side. The athlete should then unrack the bar on the smith machine. Once this is done, the athlete should be standing tall with the body positioned right underneath the bar with the bars weight being supported by the back. This is the initial position for the lift. The athlete may begin the workload portion of the smith machine calf raise by pushing through the front of the feet allowing the heels to come up off of the ground. The athlete should attempt bring the heels as high up as possible. Once the athlete has done this, the athlete may return the heels back to the floor. The athlete should continue raising and lowering the heels for the desired number of repetitions.

Spotting the exercise:  The spotter for the smith machine calf raise should stand behind the athlete and assist them with unracking and racking the weight. The spotter should also make sure that the bar is securely located across the athlete's back and instruct them on adjustments if the bar is incorrectly positioned.

Sport specific 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.