라이브러리로시작 
끝 
운동 라이브러리
Hack Calf Raise
A calf raise performed facing into a hack squat machine that loads the gastrocnemius through a long range with the back supported by the sled pad.
하체머신Ankle plantar flexion
주동근
비복근
협응근
가자미근후경골근코어
장비
머신
패턴
Ankle plantar flexion
준비 자세
- 01Stand in the hack squat machine with shoulders under the pads and back against the sled.
- 02Place the balls of both feet on the lower edge of the platform with heels hanging off.
- 03Keep the knees straight but not forcefully locked.
- 04Release the safety handles and take the load.
수행
- 01Lower the heels below the platform edge for a full calf stretch.
- 02Pause briefly in the stretched position.
- 03Drive up onto the balls of the feet as high as possible.
- 04Squeeze at the top, then lower under control.
체크포인트
- -Full range every rep: deep heel drop to a high top squeeze.
- -Knees stay extended so the gastrocnemius does the work.
- -The movement is a smooth ankle action, no bouncing.
- -Weight stays over the balls of the feet, not the toes.
흔한 실수
- -Bouncing out of the bottom stretch.
- -Using a partial range with heavy weight.
- -Bending the knees and turning it into a leg press.
- -Letting the feet slide down the platform edge.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 reps with a 1 to 2 second stretch at the bottom.
- -Calves respond well to frequency; train 2 to 3 times per week.
- -Slow the eccentric to 3 seconds before adding sled weight.