The Complete Guide to Training with Free Weights by Marsh Graeme;

Author:Marsh, Graeme; [Marsh, Graeme]
Language: eng
Format: epub
ISBN: 5548479
Publisher: Bloomsbury Publishing Plc

Seated barbell calf raise

Muscle focus – soleus

Exercise 21

Seated barbell calf raise

The seated calf raise places the knee into a flexed position, which removes the gastrocnemius from the exercise and places greater emphasis on the soleus. The soleus is a deeper muscle that lies underneath the gastrocnemius and is also an ankle flexor. It is far more of a slow-twitch muscle and responds better to higher repetitions and longer sets. Aim to lift and lower for a count of at least four up and four down on each repetition to really hit this muscle hard.

You will again need a block of wood or small step for this exercise.

• Start seated on the end of a bench or chair with a barbell held across your knees.

• Your feet should be positioned with just the balls of your feet on the block or step and your ankle flexed.

• Slowly extend your ankle, pressing through the balls of your feet into a position of full extension.

• Return to the start position being sure to work through the complete range of movement.

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