Standing Barbell Leg Calf Raise

준비 자세

1. 01Set the bar in a rack and take it across the upper back as for a back squat.
2. 02Place the balls of both feet on a low block or plate with heels hanging off, or stand flat on the floor.
3. 03Stand tall with knees straight but not hyperextended.
4. 04Brace the trunk so the body stays rigid from bar to ankles.

수행

1. 01Lower the heels slowly toward the floor until you feel a full calf stretch.
2. 02Pause briefly at the bottom without relaxing.
3. 03Drive up onto the balls of the feet as high as possible.
4. 04Hold the top for a second before lowering under control.

체크포인트

• -Knees stay straight so the gastrocnemius does the work.
• -Full range at both ends: deep heel drop and high top position.
• -Body stays vertical with no forward lean or hip hinge.
• -Weight stays over the big-toe side of the foot at the top.

흔한 실수

• -Bouncing out of the stretch to use the tendon instead of the muscle.
• -Cutting the range short and only doing the top half.
• -Bending the knees and turning it into a partial squat.
• -Letting the ankles roll outward at the top.