- Engage both safety stops mid height so bar will be just above
in lowest range of motion. Place calf block under bar. Position
padded surface of tall bench or Roman
Chair in front of smith machine for arm rest. Place stiffly
padded board within arms reach. Step on calf block while standing
between smith bar and arm rest. Situate padded board on back
of hips while bending under smith bar. Arrange smith bar above
upper hips or lower waist with padded board in between. Place
forearms on supports. Lift bar off of safety stops by straighten
knees. Position toes and balls of feet on calf block with arches
and heels extending off.
- Raise heels by extending ankles as high as possible. Lower
heels by bending ankles until calves are stretched. Repeat.
- Position smith bar just below lowest range of motion. Weight
can be loaded with or without bar catch engaged. In event bar
catch obstructs movement mid-set, reach back with one hand and
rotate bar to move bar catch out of way. If this is not possible,
lower weight, adjust catch, and start again. When set has been
completed lower bar to safety catch by bending knees. Make certain
both safety catches are secure before each set.
- Keep knees straight throughout exercise or bend knees slightly
only during stretch. Quadriceps serve as synergists muscle if
knees are bent slightly during stretch. See Calf