How to do standing barbell calf raises on a wall exercises

This is an animated body sculpting tutorial for standing barbell calf raises on a wall exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning standing barbell calf raises on a wall exercises.

How to do Standing Barbell Calf Raise on a Wall

In this lesson you will learn how to do standing barbell calf raises on a wall. This exercises can also bee done without leaning against a wall or in a hack squat machine. The standing barbell calf raise is a very effective exercise for the calf muscles and emphasizes on the gastrocnemius.

Description: Standing Barbell Calf Raise on a Wall

* Stand with the balls of your feet on a low box or on two 10 kg plates and put a barbell on your shoulders like if you were doing squats. In order to lean against the wall without letting the elbows touch the wall, you should load the barbell with two 20kg plates. If you used small plates, your elbows would touch the wall. For more info on how to plant the bar on the shoulders, visit the squat instruction. Start with your heels below box level, so that your calves are slightly stretched. Keep your abs tight, your upper body straight and your knees extended. The distance from where you stand to the wall should be slightly more than the radius of the plates you use. This way you can lean back a little and when you extend your ankles, the plates roll up on the wall. Distance between feet: One shoulder width or less.
* Raise your heels until your calf muscles are fully contracted and exhale at the same time. The plates roll up on the wall. The highest position "can" be held for up to 2 seconds.
* Then lower your heels again and go back to the beginning position. At the lowest point of the movement the calves should be slightly stretched, but the weight should not rest on the joints.