Adiletix - Smith Machine Standing Calf Raise - Step-by-Step Guide
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Smith Machine Standing Calf Raise
1 - Set up a Smith machine with the bar at approximately shoulder height. Place a calf raise platform or weight plate flat on the floor beneath the bar.
2 - Step onto the platform with the balls of your feet at the edge, allowing your heels to hang off. Position the bar across your upper traps and secure it on your shoulders.
3 - Unrack the bar by rotating it and stand upright with your feet hip-width apart, knees slightly bent but nearly straight.
4 - Lower your heels as far down as possible toward the floor, achieving a full stretch in the calves.
5 - Drive through the balls of your feet and raise your heels as high as possible, squeezing your calves at the top of the movement.
6 - Hold the peak contraction for a brief moment, then slowly lower your heels back to the starting position in a controlled manner.
7 - Repeat for the desired number of repetitions, maintaining balance and control throughout.
