Weighted Donkey Calf Raise

준비 자세

1. 01Place the balls of your feet on a raised block with heels hanging off.
2. 02Hinge at the hips to about 90 degrees and support the arms on a bench or rail.
3. 03Have a partner sit across the hips or secure a weight plate or dip belt over the lower back and hips.
4. 04Keep the knees straight or with only a soft bend.

수행

1. 01Lower the heels below the block until the calves reach a deep stretch.
2. 02Pause briefly in the stretched position.
3. 03Drive up onto the balls of the feet as high as possible.
4. 04Squeeze at the top, then lower under control.

체크포인트

• -Hips stay hinged so the load rests over the pelvis, not the lower back.
• -Knees stay extended to keep the gastrocnemius loaded.
• -Full range every rep, from deep stretch to full rise.
• -No bouncing out of the bottom position.

흔한 실수

• -Cutting the stretch short at the bottom.
• -Bending the knees and shifting work to the soleus.
• -Bouncing reps with momentum.
• -Letting the load slide up onto the lumbar spine.