--- title: "The MIGHTY FIT Plan — Calf Raise" date: "2020-04-29" modified: "2020-10-30" authors: - name: "Michael Gregory" link: "https://www.wearethemighty.com/authors/michaelgregory/" url: "https://www.wearethemighty.com/the-mighty-fit-plan/calf-raise/" categories: - "Fitness" - "Join the Military" --- # The MIGHTY FIT Plan — Calf Raise ![]() Calf exercises are to build size on the calves. The calves are used to carrying you for miles and miles, so they take a while to fatigue, and we can program them for higher repetitions. --- https://www.youtube.com/watch?v=deR5AojB-D0 Calf Raise 101 [youtu.be]() ### Calf Raise — Setup **1. Exercise selection** Choose your variation and ensure there is enough clearance for you to be able to move through the entire range of motion. **Some options:** - Calf Machine - Stair Calves - Leg Press Calves - Smith Machine Calves ### Calf Raise — Execution **1. Concentric portion** Press the weight away as your ankle goes into plantar flexion. - Exhale with plantar flexion **2. Isometric portion** Hold at the top of the movement for a split second. **3. Eccentric portion** Let the weight down slowly as your ankle enters dorsiflexion. - Inhale with dorsiflexion ### Calf Raise — Coaching Cues - Don't bounce the reps. - Pause at top and pause at bottom to prevent bounce - You're stronger at this than you think - This is one of the few exercises I advocate starting heavier than you initially think appropriate. - Execute full range of motion. - There is no benefit to shortened ranges of motion, unless you are already doing another variation of a movement at full ROM and are using a partial range to strengthen a weak spot. This is what bodybuilders do. Not you. ### Calf Raise — Adjustments Lighter weight will alleviate most issues. If you **roll your ankle** running or playing drunken chicken with shopping carts in a parking lot, this is a great exercise to restore range of motion and to help keep blood flow to the area constant. Abstain from calf raises if the **pain** is unbearable, as they are an ancillary exercise. **Point your toes** in different directions to hit the muscle differently. Try duck footed, pigeon footed, and parallel stances **Calf cramps** are common on these, so be prepared for that potentiality. **Caveat**: This exercise guidance should never usurp the advice of your medical professional. If there is a question in your mind as to the suitability of this exercise for you confer with your doctor. WATM is not liable if you do something ill-advised after reading any of our fitness content. ### Calf Raise — Further Resources - [Calf Machine]() - [Stair Calves]() - [Leg Press Calves]() - [Smith Machine Calves]() ![]() ## Author USMC Vet | Strong and Mobile | I focus on mindset and lifting. It can make you a better or worse person... your choice. Check out the rest of my stuff at [composurefitness.com]()[]()