Seated Barbell Calf Raise

Seated Barbell Calf Raise Instructions

• Be seated on flat bench with a barbell resting atop your quads.
• Position a plate on the ground in front of you.
• Rest the ball of your foot on the plate with your heels off the back-end.
• In a controlled manner, flex your calves & extend at the ankle through a full range-of-motion.
• Actively control the concentric and eccentric portion of the exercise.
• At the top of the exercise, think about driving your heel into the back of your knee.
• You are conscientiously shortening and lengthening the musculature of the calf to control the movement. 
• Don't mindlessly press the balls of your feet into the plate or bounce the weight up.
• As you fatigue, negate the feeling of lifting the weight with assistance from your quads. This will negate full calf activation. 

*Tips*

• 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.