Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise Instructions

• Position a plate on the ground. 
• Put both feet on the plate with your toes pointed straight ahead.
• With your knees slightly bent, make sure your back heels are off the plate.
• Hold a dumbbell in each hand while maintaining a strong, core and neutral spine.
• Neck is in neutral position. Eyes are fixated straight ahead.
• In a controlled manner, flex/extend at the ankle through a full range-of-motion.
• Maintain a slight knee flex from start to finish.
• Full plantar flexion & dorsiflexion.
• Conscientiously lengthen and shorten the calf musculature to control the movement. 
• At the top of the exercise (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 yourself 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.
• Select a lighter pair of dumbbells, the goal is not to pick the heaviest DB's possible but achieve a full range-of-motion with the exercise.