Standing Dumbbell Calf Raise

Directions:

Preperation/body position

1. Find dumbbell that is of a suitable weight for to execute the exercise.
2. Find a steady raised platform, and place it close to steady stationary equipment.
3. Whilst grasping dumbbell in one hand, place ball of working foot on raised platform.
4. Rest the non working foot to the rear of the working foot for better balance.
5. Grasp the near by equipment with free hand for support.

Excution/Movement

1. Raise heel of foot by extending the ankle. Extend fully onto tip toes.
2. Once peak contraction is reached, slowly descend by bending ankle, until calf is stretched.
3. Repeat in same manner for opposite leg.
4. Repeat for desired amount of repetitions.

Comments

The dumbbell standing calf raise is an exercise that will successful recruit the muscles of the posterior lower leg, primarily used to target the gastrocnemius due to it being in its mechanical advantageous position, when legs are relatively straight.

The dumbbell variation of the calf raise will allow for isolateral training. This is ideal for those who want to focus on each calf independently, ideal for imbalance issues. It also provides an outlet for those who have limited equipment.

Recruitment of the gastrocnemius is best when using greater loads due to its higher ratio of type ii fibres, compared to that of the solues which is primarily type i. By using greater loads we can rely on the larger motor units of the gastrocnemius to fire, recruiting the type ii fibres.

Performing the exercise through a full range of motion, not neglecting the eccentric phrase of the exercise, is ideal. The eccentric phrase of the exercise is when the gastrocnemius is best active in relation to the solues.

It is often argued that by altering feet position for the execution of the calf raise, we can shift emphasis onto either head of the gastrocnemius. Pointing toes inwards during executing stimulating the lateral (outer) head, and pointing them outwards stimulating the medial (inner) head of the gastrocnemius. Research carried out by Dr. Per Tesch has shown that if we point toes inwards during the execution of the exercise, we stimulate both heads of the gastrocnemius equally. However, by pointing toes outward during the execution, we can stimulate the medial head of the gastrocnemius to a greater degree.