Standing Barbell Calf Raise

Standing Barbell Calf Raise Basics

Primary muscles worked: Gastrocnemius and Soleus

Synergist Muscles: N/a

Mechanics: Compound

Equipment: Barbell and Squat Rack

How To Perform The Standing Barbell Calf Raise

• Load the barbells with weight and secure in place with safety clips.
• Step under the barbell and center it across the middle of your upper back so that the barbell rests on your trapezius muscles below the base of your neck.
• Stand up straight to lift the barbell off of the squat rack and then step forward so that you are centered on the squat platform.
• Position your feet so that they are parallel to each other and spaced two to four inches inside shoulder-width apart.
• Push down with the from of your feet causing your foot to rotate forward lifting your heels off of the floor.
• Elevate your heels two to three inches off of the ground.
• Hold for a brief moment and lower your heels back to the floor.
• Repeat plantarflexing at your ankle joint once your heels touch the floor.

Standing Barbell Calf Raise Tips

• Do not allow your feet to rotate outward or inward throughout the movement. Individuals who have inner thigh tightness or outer thigh tightness may have difficulty keeping their feet in the correct position.
• Make sure that the bar is perfectly centered across your back before performing the exercise. Allowing the weight to be shifted, even slightly, to one side can create an imbalance in calf muscle training which can lead to injury.

Standing Barbell Calf Raise and Sports Application

Plantarflexion of the foot is just one element of generating maximal force through the legs. and makes the standing barbell calf raise an exercise that can benefit athletes who need to run quickly or jump high. While the calves are not the primary driver of force through the legs, their strength and power development should not be neglected.