Smith Machine Calf Raises

Instructions

1. 1.Put the smith machine barbell at a height that matches the height of your shoulders.
2. 2.Stand in the middle of a smith machine, with feet shoulder width apart. Hold the smith machine barbell on top of your traps and look forward. Unhook the barbell. This is your starting position.
3. 3.Press your body up by flexing your calf muscles and pressing through the balls of your feet. Be sure to keep your knees stationary during this movement.
4. 4.At the top of the movement, hold the contraction for a second before slowly returning to just below the starting position, using the height of the plate to extend your range of motion.
5. 5.Repeat for as many repetitions as required. Remember to hook the barbell when done with the exercise.

Tips

• Variation: you can also do this exercise with one leg at a time.
• Variation: you can stand on a plate or step to increase the depth of your downwards movement.
• Perform the reps slowly and in a controlled manner. Technique first, weight second!.

Breathing Instructions

Breathe as you would normally.

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