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Donkey calf raise. An exercise popularized by the golden era bodybuilders, and typically seen performed with one or more people straddling the person performing it. This exercise targets the calf muscles through plantar and dorsiflexion, but will put greater emphasis on the calves compared to the well known standing calf raise, due to the extra stretch that is placed onto the muscle because of the bent over position. But if you don’t have a person to sit on your hips, or would rather not have someone straddle you, this is an excellent variation.
How to:
Take a chained weight belt and wrap it around your waist with the desired weight connected through the chain - letting the weight dangle between your legs.
Place an elevated platform onto the ground and step onto it with the balls of your feet firmly planted and your heels over the edge.
Bend over to around a 90 degree angle - or until you feel a deep stretch in your hamstrings and calves; placing your hands or arms onto a secure place.
Once you’re in position, let your heels drop (into a dorsiflexion) concentrating on stretching the muscle.
Once you reach a deep stretch in your calves, push through the balls of your feet, raising your heels until you feel your calves contract.
Maintain a fluid motion, focusing on the stretch and contraction.
Do not:
DO NOT keep a more upright torso as this will defeat the purpose of the exercise and not force the muscles into a stretched position.
DO NOT allow your weight belt to ride too high above your waist. This will decrease the amount of weight placed onto your calves, and instead place the weight onto your spine.
DO NOT allow flexion and extension in your knees. This will decrease the involvement in the calves and increase the involvement in your quads and hamstrings.
If you want a better way to increase the stimulation and growth in your calves, try the donkey calf raise. And if you wanna try it the old school way and have someone straddle you, that might just be a great way to break the ice with your gym crush.
#bodybuilding #exercise #tutorial