Barbell Calf Raise

To be safe, this exercise is best performed in a squat rack. First, adjust the bar stands to your height. Select the desired weight. Get under the bar and place it on your shoulders (slightly below your neck). Hold the bar with both hands and lift the barbell by pushing off with your legs and straightening your torso. Step away from the squat rack, place your feet shoulder-width apart. The toes are slightly turned outward. Keep your head straight, otherwise you risk losing your balance. Keep your back straight, knees slightly bent. This will be your starting position. Tip: For more range of motion, you can place a wooden stand under your toes. In this case, be careful, as this complicates the exercise, requiring greater coordination of movements. As you exhale, lift your heels as high as you can, gently rolling onto your toes, tensing your calf muscles. Make sure your knees remain stationary during this movement. The knee should remain slightly bent, as in the starting position. Hold at the top before dropping down. Slowly return to the starting position while inhaling, lowering your heels to the floor. Complete the required number of repetitions. Warning: If you have lower back problems, it's best to do calf raises on a machine that supports your back. Remember to keep your back straight and your lower back arched during the exercise, otherwise you risk injury to your lower back. Variations: There are several variations of this exercise. Instead of a squat rack, you can use a calf raise machine (two feet together or each alternate), a leg press machine, or a Smith machine. Experienced athletes for a greater range of motion can place a wooden stand under the toes of the feet. In this case, you need to be extremely careful, as this complicates the exercise, requiring greater coordination of movements.