Smith Machine Calf Raise

Smith Machine Calf Raise Instructions

• Place one or two plates in front of the machine.
• 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. Stand on the end of the plate on the balls of your feet.
• Feet are pointed straight ahead. 
• With your knees slightly bent, make sure your heels are off the plates.
• In a controlled manner, flex/extend at the ankle through a full range-of-motion.
• Keep your strong, starting position throughout the movement. Don't let your core or shoulder position collapse.
• Maintain a slight knee flex from start to finish.
• Conscientiously control the exercise by lengthening and shortening your calf musculature. 
• At the top (full plantar flexion), think about driving your heel into the back of your knee.
• Don't just press the balls of your feet into the floor.
• Don't bounce the weight up. Really emphasize controlling the exercise with your calves.

*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.