Smith Machine Calf Raise

Also called smith calf raise and smith machine standing calf raise.

Works

Calves

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders.

1. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position.
2. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down.
3. Return slowly to the starting position as you breathe in while lowering your heels.
4. Repeat for the recommended amount of repetitions.

Cues

• Balls of the feet on the block.
• Heels drop to a full stretch.
• Rise as high as you can.
• Pause 1 second at the top.

Common mistakes

• Bouncing at the bottom.
• Bending the knees to help.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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