Instructions for Smith Machine Calf Raise

To perform a set of smith machine calf raise:

  1. Starting Position

    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.

  2. 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.

  3. Top position

    Pause at the top position for a 1sec count while squeezing your calves.

  4. 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 movement.

  5. End position

    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.

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