Smith Machine Calf Raise

Proper Positioning

1. Place a thick enough weight under the feet (two 45lbs weight plates)

2. Keep the soles of the feet on the plate allowing movement of the heels

3. Feet and knees should be pointing straight forward

4. Bend knees slightly, placing the feet hip-width apart

5. Use an overhand grip slightly wider than shoulder-width apart

6. Place the bar on the trapezius

7. Retract the shoulder blades while simultaneously opening the chest

8. Pull the bar toward the body

Proper Technique

1. Inhale and tighten the abs

2. Slowly allow the heels to descend toward the ground

3. Ascending phase occurs once a stretch is felt in the tibialis anterior (muscle located at the anterior side of the body, opposite the calves)

4. Exhale in the upward phase of the movement

5. Ascend by pressing up on the toes while contracting the calves

6. Briefly pause at the top (peak contraction)

Essential Tips

1. Knees should be extended but not locked

2. Do not allow ankles to collapse inward or outward

3. Make sure the soles of the feet are firmly planted on the weight plate or platform, not just the toes

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