라이브러리로시작 
끝 
운동 라이브러리
Standing Barbell Calf Raise
A standing plantarflexion movement with a barbell on the back that loads the calves to build ankle drive and gastrocnemius size.
하체바벨Ankle plantarflexion
주동근
비복근
협응근
가자미근
장비
바벨
패턴
Ankle plantarflexion
준비 자세
- 01Rack a barbell across the upper traps as for squats.
- 02Place the balls of the feet on a low block.
- 03Let the heels hang free below the platform.
- 04Stand tall with knees nearly straight.
수행
- 01Rise onto the balls of the feet as high as possible.
- 02Squeeze the calves at the top for a beat.
- 03Lower the heels slowly below the platform.
- 04Sink into a full stretch before the next rep.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 5 sets of 8 to 15 reps.
- -A 2-second pause at both the top and bottom beats extra load.
- -Use a Smith machine or rack safety pins if balance limits loading.