1. Setup:
- Stand with your feet shoulder-width apart on the elevation platform. Make sure your heels are hanging off the edge.
- Position the barbell across your upper back. You can use a squat rack to help lift the barbell into place if you are not comfortable lifting it from the ground.
2. Starting Position:
- Stand tall with your chest up and shoulders back. Keep your core engaged to maintain stability.
- Your knees should be slightly bent.
3. Movement:
- Slowly lower your heels below the level of the platform by bending at your ankles. This is your starting position where you should feel a stretch in your calf muscles.
- Push through the balls of your feet and lift your heels as high as possible, contracting your calf muscles at the top of the movement.
- Pause briefly at the top and then slowly lower your heels back down below the platform to complete one repetition.
4. Repetition:
- Perform the exercise for the desired number of repetitions. A common rep range for strengthening is 8-15 repetitions for 3-4 sets.
5. Tips:
- Focus on slow, controlled movements to maximize the benefits and prevent injury.
- Ensure your knees remain stable and do not sway to the sides during the exercise.
- If using weight, start with a lighter load to master the form before progressing to heavier weights.
6. Cooldown:
- After completing your sets, stretch your calves gently to release tension and improve flexibility.
