Standing Barbell Calf Raise

If you want to move well, sprint fast, or land softly, you need strong calves. This variation adds direct resistance to help you build dense, responsive lower legs. With minimal setup and maximum load potential, it is one of the most effective ways to train this often-overlooked muscle group.

Instructions

1. Set a barbell in a squat rack just below shoulder height and load the desired weight.
2. Step under the bar, place it on your upper back, and stand tall to lift it off the rack.
3. Step back with feet hip-width apart and knees slightly bent.
4. Raise your heels as high as possible by pressing through the balls of your feet.
5. Pause at the top, then slowly lower your heels to the ground or a platform.

Video demonstration of Standing Barbell Calf Raise

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