Step-by-Step Exercise Guide
To begin, place the barbell on your upper back and position yourself with the balls of your feet resting on the platform’s edge. Maintain a hip-width stance and ensure your toes are pointed forward or slightly outward.
Remember to engage your core and maintain a straight back while doing the exercise. This will ensure proper alignment and prevent undue strain on your lower back.
From the starting position, extend your ankles and push through the balls of your feet to lift your heels. Keep your legs straight and rise as high as you can. Also, hold the position briefly and squeeze your calf muscles at the top of the movement.
Slowly lower your heels by flexing your ankles, and descend until you feel a stretch in your calf muscles or your heels touch the floor. Aim for at least 10 good repetitions to start, and gradually increase the weight and reps as you get stronger.
To recap, here are the steps of how to do barbell calf raises:
- Place the bar on your shoulders with your feet on the edge of a platform
- Raise your heels by extending your ankles and pushing through the balls of your feet
- Slowly lower your heels as far as you can and feel a stretch in your calves
- Repeat for the desired number of reps and place the barbell back on the rack