CALF EXERCISES
Calf Rock-Ups
Why Is This Exercise So Effective?
This is a bodyweight contracted position exercise for the calves that can be done anywhere at any time because it requires no equipment.
It is also an excellent finishing movement for the soleus muscles because it places them in their most contracted position possible. This ensures full muscle fiber stimulation.
How To Do It
- Squat down with your legs completely bent so your hamstrings are touching your calves.
- Rise up on your toes and squeeze your calves hard. This is the most contracted position possible for the soleus muscle.
- This exercise can be done with your back against a wall or holding onto something in front or to the side for balance. Doing this exercise with your back against a wall can, however, be hard on your knees.
- To increase the range of motion and include a stretch component, do these with your toes on a raised surface. The stretch will not be huge, but it will be something.
How to incorporate this exercise into your workouts:
This exercise is excellent as a finishing exercise.
- Since it uses little to no weight other than your bodyweight, it should be used after your calves are already fatigued.
- It is also useful for working your calves when you are travelling as it requires no equipment to do.
Common Errors
1. Not squeezing hard at the top
The top is most beneficial part of this exercise. Squeeze hard to get the most out of it.
2. Going too fast
This movement should be done slowly and deliberately, rather than in a fast, pumping style.
Tricks
1. Increasing resistance
There are several ways to increase resistance in this exercise.
- Hold a plate or dumbbell on your knees.
- Another way to add resistance is to put your forearms on your knees, then hold your hands under something solid. Use hand pressure as resistance.
2. Using the Smith machine
This exercise can also be done using the Smith machine as resistance.
- Lower the bar to a point about a foot and a half off the ground. Use a foamy barbell pad if you have one or even a towel rolled around the bar.
- Place your feet slightly behind the bar, then tuck your knees under the bar so that the foamy pad is on the top of the thighs, just above the knees.
- You will be down in an extreme squatting position with your heels slightly off the ground.
- Rise up onto the balls of your feet, squeezing hard.
- Keep tension in your thighs to prevent knee stress.
- Hang onto the bar to allow you to reset it at a moment’s notice.
- These can be done one leg at a time, with your other leg behind as if you are in the bottom of the lunge position.