Standing barbell calf raises

When performing standing calf raises with a barbell, grasp the barbell slightly outside of the shoulders. Lift it behind your back and place it on the trapezius muscle. Your feet are firmly planted on the ground with toes pointing forward. As an alternative, you can also use a calf block, where only the balls of your feet are on the elevation and your heels hover in the air or rest on the ground. The legs are almost fully extended, with a slight bend to protect the knees. Keep your back upright, and a slight arch in the lower part helps alleviate pressure on the spine.

Using a rack can help you position the barbell in the desired location with added back support.

Movement execution

Initiate standing calf raises with the barbell, without using a calf block, by lifting your heels upward, raising the calves. The heel-lifting movement should be as extensive as possible while exhaling. Ensure that you avoid generating momentum from the rest of your body. Inhale as you lower the heels back down, stopping just above the ground.

During standing calf raises with a calf block, the basic sequence of movements remains fundamentally unchanged. Exhale as you lift the heels as high as possible. However, there is an option to lower them further during inhalation, bringing the heels noticeably below the parallel starting level.

Stressed muscles and common mistakes

For more information on the engaged muscles and common mistakes during standing calf raises with a barbell, visit the website Relax Legs.

Alternative variations to standing barbell calf raises

For greater diversity in your training, you can also experiment with similar exercises or other variations of standing calf raises with a barbell.