Smith machine calf raises
The smith machine standing calf raise exercise is a great exercise to stimulate the gastrocnemius muscle, with the muscle greatly recruited during the extension of the ankle joint, and to a great degree when the upper leg is straight.
The smith machine standing calf raise allows for greater balanced compared to performing the exercise with a free weight barbell, allowing the trainer to focus on exerting the target muscle. Standing with the toes on a raised box and the rest of the foot over hanging the edge, the trainer can perform a full range of motion, and achieved a full stretch at the bottom of the exercise. Ensure the negative phrase of the exercise, the descending phrase, is not performed to quickly or in an uncontrolled manner, it is important to perform this phrase slowly and purposely to cause greater stimulation.
Performing Smith machine calf raises
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- Load bar with correct resistance.
- Place a steady raised platform directly under the bar.
- Place balls of feet on raised platform, with rest of feet hanging over edge.
- Stand erect, and position yourself so that bar is resting along back shoulders.
- Twist bar so that the safety catches are no longer holding the bar in position, and the bar is free to move up and down rails.
- Raise heels of feet by extending ankles. Extend fully onto tip toes.
- Once peak contraction is reached, slowly descend by bending ankles, until calves are stretched.
- Repeat for desired amount of repetitions.
Calf raises courtesy of Fitness Uncovered - Bodybuilding & Fitness
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