Calf Raise - Fitness Ball Single Barbell Wall
Recommendations: 2-3 Sets, 15-20 Reps, 80 Wght
Beginner Calves Strength Fitness Ball Barbell Push Gym
Purpose: This exercise works the calf muscle, specifically the gastrocnemius.
Benefits: This exercise is one of the few that works primarily the gastrocnemius and the upper calf.
Stand upright with a loaded barbell on your shoulders, behind your neck. The ball of your right foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. Have your workout partner position the fitness ball between your chest and the wall, while you lean against it. This is the starting position. Raise your right heel with an explosive movement, and squeeze your calf muscles. Allow the fitness ball to roll upwards with your upward movement. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heel to the negative position. The fitness ball will roll down with your downwards movement. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions. Stand upright with a loaded barbell on your shoulders, behind your neck. The ball of your left foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. Have your workout partner position the fitness ball between your chest and the wall, while you lean against it. This is the starting position. Raise your left heel with an explosive movement, and squeeze your calf muscles. Allow the fitness ball to roll upwards with your upward movement. Exhale during this movement. Pause briefly at the top. Slowly return to the starting position by lowering your heel to the negative position. The fitness ball will roll down with your downwards movement. You should feel a good stretch in your calves. Inhale during this movement. Repeat for the recommended number of repetitions.
The calf consists of 2 major muscles (gastrocnemius and soleus). There are also a number of tendons, such as the Achilles tendon. Seated calf raises focus mainly on the soleus and the tendons in the lower calf.
Step 1
Stand with a barbell on your shoulders, right foot on foot block with negative heel, fitness ball between your chest and the wall.
Stand upright with a loaded barbell on your shoulders, behind your neck. The ball of your right foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. Have your workout partner position the fitness ball between your chest and the wall, while you lean against it. This is the starting position.
Step 2
Raise your right heel with an explosive movement, and squeeze your calf muscles. Pause briefly at the top.
Raise your right heel with an explosive movement, and squeeze your calf muscles. Allow the fitness ball to roll upwards with your upward movement. Exhale during this movement. Pause briefly at the top.
Step 3
Slowly return to the starting position by lowering your heels to the negative position. You should feel a good stretch in your calves
Slowly return to the starting position by lowering your heels to the negative position. The fitness ball will roll down with your downwards movement. You should feel a good stretch in your calves. Inhale during this movement.
Step 4
Stand with a barbell on your shoulders, left foot on foot block with negative heel, fitness ball between your chest and the wall.
Stand upright with a loaded barbell on your shoulders, behind your neck. The ball of your left foot should be on a block with the heel extending behind and in a negative position (heel lower than your toes). Straighten your leg. Have your workout partner position the fitness ball between your chest and the wall, while you lean against it. This is the starting position.
Step 5
Raise your left heel with an explosive movement, and squeeze your calf muscles. Pause briefly at the top.
Raise your left heel with an explosive movement, and squeeze your calf muscles. Allow the fitness ball to roll upwards with your upward movement. Exhale during this movement. Pause briefly at the top.
Step 6
Slowly return to the starting position by lowering your heels to the negative position. You should feel a good stretch in your calves
Slowly return to the starting position by lowering your heels to the negative position. The fitness ball will roll down with your downwards movement. You should feel a good stretch in your calves. Inhale during this movement.