1. Load a barbell with an appropriate weight and place it on a squat rack at about shoulder height.
2. Step under the barbell so that it rests comfortably across your upper back, and grasp it with both hands at a width that is comfortable for you.
3. Lift the barbell off the rack by straightening your torso and stepping back from the rack.
4. Position your toes on the elevated surface (like a calf raise block or stepped platform) with your heels extending off it. Feet should be hip-width apart.
5. Keeping your core engaged and your back straight, press through the balls of your feet to raise your heels as high as possible, contracting your calf muscles at the top of the movement.
6. Slowly lower your heels back down below the level of the elevated surface to stretch the calf muscles.
7. Perform the recommended number of repetitions and sets.
8. After completing the set, carefully step forward to re-rack the barbell.
Ensure proper form and control throughout the exercise to avoid injury. It is recommended to start with a lighter weight to perfect the technique before increasing the resistance.
---
