Smith Donkey Calf Raise

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Smith Donkey Calf Raise

Instructions

Preparation

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.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

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 Exercise Analyses.

Classification

 Utility: Basic
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

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