How to do a barbell seated calf raises

Setup:

1. Seated position: Sit on a calf raise machine or bench with your knees bent at approximately 90 degrees and your feet flat on the platform, slightly closer than shoulder-width apart.
2. Barbell placement: Carefully position a barbell across the lower part of your thighs, just above your knees. Secure the barbell with your hands to prevent it from shifting.
3. Padded support (optional): If available, use a padded thigh support for better comfort.

The Lift:

1. Initiate: Engage your core and slowly lift your heels off the platform by pushing through the balls of your feet. Aim to get as high as possible on your toes for maximum calf engagement.
2. Squeeze at the top: Briefly hold the contraction at the top of the movement, squeezing your calves.
3. Controlled descent: Lower your heels back down in a controlled manner, fully stretching your calf muscles.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Full range of motion: Focus on a full range of motion – from maximum heel stretch at the bottom to a full contraction at the top.
• Focus on the calves: Think about pushing the weight up with your calves rather than simply lifting with your legs.
• Variations: Experiment with different foot positions (toes in, toes out) for slightly different calf muscle emphasis.