BB Calf Raise

Description/Instructions:

  1. Set J-hook height to where you normally would for a back/front squat

  2. set yourself up evenly under the barbell and squeeze your shoulder blades together to create a “table-top” surface with soft tissue to cover the bony points on the neck/shoulders for the barbell to sit on top of

  3. Keep your core tight/brace

  4. Using just your ankles push the weight straight up and control it coming back down until heels touch the floor

Helpful Cues:

  1. Squeeze shoulder blades together

  2. Don’t bend knees or have any hinge at hips

  3. Keep core tight and engaged to avoid pressure on lower back, only ankles are moving the barbell

  4. Stare at a stationary object to balance

Common Mistakes:

  1. Not getting full reps by not fully touching heels back down

  2. Remaining unbalanced the whole set

  3. Bouncing yourself up from the floor and not controlling pace

Other Names:

  1. Barbell calf/heel raises

  2. Gastroc raises

Common Variations:

  1. Single leg

  2. Eccentric/slow on the way down

  3. Iso/hold at top of raise,

  4. Using dumbbell/kettlebell instead of BB

  5. Using an incline surface for a greater ankle ROM if balance is good