Standing Dumbbell Calf Raise
Standing Dumbbell Calf Raise Instructions
- Position a plate on the ground.
- Put both feet on the plate with your toes pointed straight ahead.
- With your knees slightly bent, make sure your back heels are off the plate.
- Hold a dumbbell in each hand while maintaining a strong, core and neutral spine.
- Neck is in neutral position. Eyes are fixated straight ahead.
- In a controlled manner, flex/extend at the ankle through a full range-of-motion.
- Maintain a slight knee flex from start to finish.
- Full plantar flexion & dorsiflexion.
- Conscientiously lengthen and shorten the calf musculature to control the movement.
- At the top of the exercise (full plantar flexion), think about driving your heel into the back of your knee.
- Don't just press the balls of your feet into the floor.
- Don't bounce yourself up. Really emphasize controlling the exercise with your calves.
- Establish a strong mind-muscle connection and be deliberate with each repetition.
- Experiment with different rep schemes and various time-under-tension protocols.
- Don't actively point your feet internally or externally. This will have no real effect on the execution of the exercise.
- Select a lighter pair of dumbbells, the goal is not to pick the heaviest DB's possible but achieve a full range-of-motion with the exercise.