Instructions for Smith Machine Calf Raise
To perform a set of smith machine calf raise:
Start in the smith machine under a racked (just below shoulder
height) bar and place it at the top of your back with your feet shoulder width apart and trunk in a
neutral position. Grab the bar with a pronated grip as far out as needed for comfort. Build tension in
your trunk by contracting your back and abdominals before standing up and unracking the bar.
Concentric (Upward) Motion
While maintaining the tension in your trunk, push the
ball of your feet into the ground to raise your heels into the air. Remember to breathe normally and
continue holding the bar throughout the entire movement.
Pause at the top position for a 1sec count while squeezing your
Eccentric (Lowering) Motion
Lower your heels back to the ground under control while
maintaining whole body tension. Remember to grip the bar securely during the whole
Repeat steps 1 through 4 until you have completed the desired number
of smith machine calf raise repetitions before re-racking the bar.
This completes one set of smith machine calf raise.