How to do a barbell standing calf raise on riser

Setup:

1. Position: Place a barbell on a squat rack at a comfortable height. Position yourself under the bar as you would for a squat, with the bar resting on your upper back/traps.
2. Stance: Stand with your feet about hip-width apart. For a greater range of motion, place the balls of your feet on a block or weight plate, with your heels on the floor.
3. Unrack: Unrack the barbell and take a step back.

The Movement:

1. Raise: Press through the balls of your feet to raise your heels as high as possible.
2. Squeeze: Squeeze your calf muscles at the top of the movement and hold for a moment.
3. Lower: Slowly lower your heels back to the starting position, getting a good stretch at the bottom.

Tips:

• Keep your knees straight but not locked out.
• Maintain a tight core and upright posture throughout the exercise.
• Avoid bouncing; use controlled muscle power for both the upward and downward phases.