Barbell Seated Calf Raise

Execution

1. Slide under the bar resting on the safety pins so it sits across your thighs, about a hand's width above the knees, with a folded towel under the bar for padding.
2. Lift the thighs slightly to clear the bar off the pins, holding it in place with both hands on top.
3. Lower the heels slowly until you feel a clear stretch in the calves.
4. Exhale and rise onto the toes as high as you can, pressing through the front of the foot.
5. Hold for one beat at the top, then lower under control over 2-3 seconds.
6. At the end of the set, lift the thighs and set the bar back onto the safety pins before standing up.

Quick cues

• Bar rests on the pins before and after.
• Lower deep enough to feel the stretch.
• Press through the front of the foot.
• Hold one beat at the top.
• Pad the bar so it does not bite.

Common faults

• Fault: Resting the bar too close to the knees, causing discomfort and wobble

  Fix: Move the bar up about a hand's width from the knees and add another folded towel.

• Fault: Dropping the heels fast and letting the weight bounce at the bottom

  Fix: Count two seconds on the way down and reduce the load if it still bounces.

• Fault: Not setting the bar back onto the safety pins after the set

  Fix: Make a habit of lifting the thighs and checking the pins before letting go of the bar.

• Fault: The feet sitting unevenly, one higher than the other on the block

  Fix: Line both feet up evenly on the edge of the block before starting the set.