Barbell Seated Calf Raise

طريقة الأداء

1. 01Place a block about 12 inches in front of a flat bench.
2. 02Sit on the bench and place the ball of your feet on the block.
3. 03Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.
4. 04Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
5. 05After a second contraction, slowly go back to the starting position. Tip: To get maximum benefit stretch your calves as far as you can.
6. 06Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Set the bar path over mid-foot and keep it there.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.