SET-UP

1. Set the bar on a rack at shoulder height and load an appropriate weight.
2. Step under the bar, placing it on the back of your shoulders slightly below your neck.
3. Holding the bar firmly with both hands, lift it off the rack by pushing up with your legs ensuring that you keep a tight core.
4. Step away from the rack.
5. Stand with your legs shoulder-width apart with your toes slightly pointed out – avoid locking your knees.
6. Keep both your head and chest up at all times to help maintain a neutral spine.

EXECUTION

1. Exhale as you raise your heels by extending your ankles as high as possible and flexing your calf muscles.
2. Keep your knees stationary throughout the entire range of motion – they should not bend at any time.
3. Pause at the top of the lift in the contracted position before inhaling as you slowly lower your heels back down to the start position.
4. Repeat for the prescribed number of reps and sets.

1. If you suffer from lower back problems the Calf Press is a better alternative than the Calf Raise since your back is supported.
2. Maintain a neutral spine throughout the entire exercise; rounding your back can cause lower back injury.
3. Look forward at all times, looking down will get you off balance.
4. For a better range of motion place the balls of your feet on a wooden block, though caution should be exercised as this option requires more balance and a sturdy block. This variant is best performed using a Smith Machine which will assist with balance.  

• A Calf Press Machine can be used instead of a Squat Rack.
• Dumbbells can be used instead of a barbell, which can be performed on one or two legs – it is not advisable to perform on one leg when using a barbell.
• A Smith Machine can be used to provide extra support.