From this article, I will be sharing how to do barbell calf raise standing along with the benefits that you can get out of it.
How to try Barbell Calf Raise Standing?
Before you start this workout, you will need to have a barbell and a rack. After getting them, you may follow these steps for the workout.
- As the first thing, you will need to set the barbell at a comfortable height. It can either be on a Smith machine or a squat rack.
- Next, you will need to place the balls of your feet on a weight place or any other study platform. You need to make sure that it is capable of supporting your weight.
- Now you can position the barbell on the upper back. This is where you need to keep it right under the base of the neck. While keeping the barbell, you need to make sure that it is secure and comfortable.
- You can now stand up straight, while keeping your feet at hip-width apart. You need to ensure that your toes are pointing forward.
- You may now slowly raise the heels while extending the ankles. In the meantime, you will need to lift the body high up as much as you can.
- You now need to hold this position for a couple of seconds. Then you may slowly lower the heels back into their original position.
- Continue to repeat this for 8 or 12 times based on your preferences.
While you follow barbell calf raise standing, it is important to maintain proper form and technique. This will help you to stay away from injuries. On top of that, it can help you to target the right muscles.
What are the benefits of barbell calf raise standing?
Now you know what barbell calf raise standing is all about and how you can engage with it. It is also important to be aware of the benefits that you can get out of this workout.
The most prominent benefit that you can get out of barbell calf raise standing is the ability to strengthen your calf muscles and build them.
This workout will target the soleus muscles and gastrocnemius muscles located in the back of your lower leg. These muscles play a major role behind numerous day to day activities that you engage with, such as walking, jumping, and running.
If you can strengthen these muscles, you will be able to enhance the stability of your lower body. Along with that, you can also reduce the risk of getting into unwanted injuries.
Barbell calf raise standing workout can assist you to enhance ankle stability and ankle mobility as well. By trying out this workout, you will be forcing your ankles to stabilize. This can offer better balance, while reducing the risk of ankle sprains. If you are into swimming, you will love the benefits offered out of this workout.
Different variations of barbell calf raise standing
You can find a few different variations of barbell calf raise standing as well. Let’s take a look at three such variations of the workout that you may try.
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Single leg barbell calf raise standing
This is where you will stand only on one foot and lift your body with the help of your ankle. In this workout, you will only be targeting one leg at a time. It can help you to enhance stability and balance.
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Seated barbell calf raise
You can try this workout while sitting on a bench. The barbell needs to be placed on your lap. You may place the balls of the feet on top of a weight plate.
Then you may lift the heeds while extending the ankles. This variation of barbell calf raise standing would target soleus muscles. If you find it uncomfortable to try standing barbell calf raise workout, you may go for this.
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Donkey calf raise
You will be trying this workout by bending over, while placing your hands on top a barbell or bench. A partner would then place the weight on top of your lower back. You will need to extend your ankles and lift the heels slowly. This is quite a challenging form of the workout to try.
Precautions and safety steps to take when doing barbell calf raise standing.
Position yourself and keep right performance.
Your hands must be almost twice your shoulder width, your feet must be about shoulder width,
Your back must be straight throughout and do not hollow your back during the performance. You must be looking straight forward.
Be concentrate and don’t rush.
Slowly lower your heels and before lower your heels hold the highest position for 1 to 2 seconds. Keep Your calf muscles slightly stretch at the highest of the movement and keep your abs tight.
Rest the barbell on your upper portion of your back, do not rest the weight on your neck and you must be looking straight forward.
Final words
As you can see, anyone who wishes to strengthen calf muscles and get assistance with day to day chores can try barbell calf raise standing workout. If you are trying this workout for the very first time, it is a good thing to start with a lower weight and increase it along with time.