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Standing Barbell Calf Raise on a Wall
In this lesson you will learn how to do standing barbell calf raises on a wall.
This exercises can also bee done without leaning against a wall or in a hack squat machine.
The standing barbell calf raise is a very effective exercise for the calf muscles and emphasizes
on the gastrocnemius. Find more leg exercises at weight training main.
Description: Standing Barbell Calf Raise on a Wall
- Stand with the balls of your feet on a low box or on two 10 kg plates and
put a barbell on your shoulders like if you were doing squats.
In order to lean against the wall without letting the elbows touch the wall,
you should load the barbell with two 20kg plates.
If you used small plates, your elbows would touch the wall.
For more info on how to plant the bar on the shoulders, visit the squat instruction.
Start with your heels below box level, so that your calves are slightly stretched.
Keep your abs tight, your upper body straight and your knees extended.
The distance from where you stand to the wall should be slightly more than the radius
of the plates you use. This way you can lean back a little and when you extend your ankles,
the plates roll up on the wall. Distance between feet: One shoulder width or less.
- Raise your heels until your calf muscles are fully contracted and exhale at the same time.
The plates roll up on the wall. The highest position "can" be held for up to 2 seconds.
- Then lower your heels again and go back to the beginning position.
At the lowest point of the movement the calves should be slightly stretched,
but the weight should not rest on the joints.
Trainer advice: Standing Barbell Calf Raise on a Wall
- The down-motion is slightly slower than the up-motion.
- This calf exercise is not designed for low reps. ( low reps = less than 8 repetitions )
I recommend 2 or 3 sets of 15 to 30 repetitions.
Choose the right weight so that you can do more then 15 and less than 30 repetitions.
- Stretch between sets and exercises.
- You can either lift the bar from a squat rack or ask 2 training partners to help you.
Related instructions: Standing Barbell Calf Raise on a Wall
Videos: Standing Barbell Calf Raise on a Wall
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