Rocking Standing Calf Raise

Rocking Standing Calf Raise Instructions

• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Get underneath the bar, placing it on your traps. Step back away from the rack/stand.
• You can also use dumbbells or bodyweight.
• Feet are pointed straight ahead with your knees slightly bent.
• In a controlled manner, extend at the ankle through a full range-of-motion (plantar flexion).
• As your heels touch the ground, bring your toes and the balls of your feet off the ground toward your shin (dorsiflexion).
• In a controlled manner, "roll" into your next rep.
• This is a controlled, rhythmic motion. 

*Tips*

• Always have your eyes fixated straight ahead with a neutral neck position.
• Wear flat shoes (Chucks/Vans) or perform these barefoot. Wearing thick-soled shoes makes this exercise difficult to execute properly.
• 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.