Barbell Standing Calf Raise

Setup

1. 01Rack a barbell across the upper traps as for squats.
2. 02Place the balls of the feet on a low block.
3. 03Let the heels hang free below the platform.
4. 04Stand tall with knees nearly straight.

Execution

1. 01Rise onto the balls of the feet as high as possible.
2. 02Squeeze the calves at the top for a beat.
3. 03Lower the heels slowly below the platform.
4. 04Sink into a full stretch before the next rep.

Checkpoints

• -Knees stay nearly straight to bias the gastrocnemius.
• -Heels drop below the block on every rep.
• -The torso stays vertical with the bar over midfoot.
• -Each rep pauses at the top instead of bouncing.

Common mistakes

• -Bouncing out of the bottom instead of controlling the stretch.
• -Bending the knees and turning it into a leg drive.
• -Cutting the range and skipping the deep heel drop.
• -Losing balance by letting the bar drift forward.