Standing calf raises are the most effective calf development exercise. Its main advantage is that we can stretch the calves as much as possible at the bottom of the amplitude and statically contract at the top. This is much more complicated than it seems at first glance. Many beginners do this exercise incorrectly: they pick up a huge working weight and work at a minimum amplitude, without focusing on the isolated development of the calves. But in vain. This will give you a maximum of 10% benefit from this exercise. If you want to get the most out of it, you need to work differently. It will be hard and painful, but worth it. How to do it correctly - read our article.
The essence and benefits of exercise
This exercise is your # 1 tool in the fight for a bulky shin. It can be done in many variations: with dumbbells, with a barbell on your shoulders, in Smith or a special simulator. There is, of course, a difference, but we will talk about it a little later. All other calf exercises are, in fact, derived from standing calf raises. When you train your calves in the leg press machine, you are exactly repeating the biomechanics of standing calf raises in the machine. The only difference is that there is no axial load on the spine. The donkey exercise from the golden age of bodybuilding is essentially the same standing calf raise, but due to the forward tilt of the body, the load is slightly different.
The benefits of exercise
It is sufficient to perform standing calf raises once a week, for example, at the end of your leg workout. This will be enough for their hypertrophy.
Keep in mind that the calf muscles act as a stabilizer for basic exercises like deadlifts and front squats. The stronger the stabilizing muscles, the more weight you can lift. Therefore, calves should be trained not only for those who want to have a beautiful muscular lower leg, but also for those athletes who aim to increase working weights in basic movements. All experienced powerlifters and crossfit athletes find time in their training schedule to train their calves.
Contraindications for implementation
This exercise puts a heavy load on the hamstring. For those who have already had problems with it, for example, from front squats, it is not recommended.
Also in this exercise there is a slight axial load on the spine, especially for variations with a barbell on the shoulders, in the Smith and in the simulator. How big it is depends on the operating weight. It is not recommended to use a large working weight in this exercise, as it will be more difficult for you to focus on the work of the calves. But if the problems with the spine are really serious (hernias and protrusions in the cervical spine, severe kyphosis or osteochondrosis), it is better to train calves in a leg press simulator. The biomechanics of the movement is almost the same, but you will save your back from unwanted stress.
What muscles work?
90% of the dynamic load falls on the calf muscles. The remaining load is distributed between the spinal extensors, trapezius muscles, quadriceps and buttocks.
For the full development of the lower leg muscles, it is also necessary to train the soleus muscle, located under the calf. For this, seated calf raises are best suited. When the soleus muscle is well developed, it visually "pushes" the gastrocnemius muscle outward, and it acquires a more peak shape. About the same story with the back and middle bundles of the deltoid muscles.
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Varieties of exercise
There are several ways to do the exercise, which will require a machine or additional sports equipment.
Standing calf raises in the simulator
The most common variation is standing calf raises in the machine. Nowadays, there is a calf machine in almost every gym. Its main advantage is that it is convenient for us to stretch the muscles at the lowest point of the amplitude, since there is still enough distance between the floor and the platform for the feet.
- The starting position for the exercise is to stand on the platform with only the toes of the foot, lower the heels and try to make them “fall through” as much as possible. Do you feel a stretch in your calves? So everything is correct. This is our starting point, every repetition needs to be brought up to here.
- We linger at the bottom point for a few seconds in order to further stretch the calf muscles. The exercise is performed at the maximum possible amplitude.
- Then we rise again on our toes, while trying to rise as high as possible.
- At the top, we make a peak cut.
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How long you need to stay depends only on how much you are able to “squeeze” the calf muscles as much as possible, overcoming the pain.
If you manage to hold the peak contraction for 3-4 seconds, it's very good. After 6-8 reps in this mode, you will feel a strong pump. After another 5 - severe pain. Our task is to continue to work until complete failure. When you can no longer do maximum stretch and peak contraction, do a few more incomplete reps to finally finish off the muscles. This does not apply not only to standing calf raises, but also to other variations of this exercise.
If you do not have such a simulator, you can do the gakka exercise:
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Another option is Smith, here the bar can be held on the traps (as with squats) or in outstretched arms:
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Barbell Standing Calf Raises
If your gym does not have a calf machine, you can do standing calf raises with a barbell or in Smith. To fully simulate the work in the simulator, it is recommended to put a small platform on the floor of the socks to increase the range of motion and stretch the calves in the lower part. If this is not done, you will immediately deprive yourself of half the benefits of this exercise, since the load on the calves will be inadequate.
It is recommended not to overdo it with a working weight, here it is important for us to feel the work of the muscles, and not just to lift kilograms.
Standing Calf Raises with Dumbbells
The story is about the same with standing calf raises with dumbbells. The only difference is that we hold the weight in our hands, not on our back.
Be sure to place a platform under your toes to properly stretch them at the bottom of the amplitude.
Without this, it will not be possible to accentuate the load on the calves during the passage of the negative phase of the amplitude, and in this exercise it is responsible for at least 50% of the result. Instead of dumbbells, you can use weights, there is not much difference. You can do this exercise while standing on one leg, and hold the dumbbell in the opposite hand, so you will additionally load the small muscles that are responsible for balance and coordination.
There are many options, feel free to use them all in your workouts. Remember the main principle of correct technique: exhalation is always done with effort. And don't chase the weights in this exercise, it just isn't necessary. Massive calf athletes often use ridiculous weights on this exercise, while thin calf beginners use exorbitant weights. The conclusions suggest themselves.