FitPointz

Here you will find an article on one exercise (new one every month). With a detailed analysis of the muscles used during the exercise and a informative description of how to both perform and assist in the actual performance of the exercise.

A full library of all previous exercises can be found at members online under the sub menu

Exercise: Standing Barbell Calf Raises

Client Instruction:

Starting Position

1. Secure a barbell across your shoulders so that the weight is borne on your trapezius and deltoids

2. Place your hands on the barbell more than shoulder distance apart

3. Keep your trunk straight at all times during the exercise

Up Phase

4. From this starting position slowly raise up onto your toes

5. Keep a slight bend at your knees and maintain the natural arch in your back

Down Phase

6. Once you stabilise your body over the balls of your feet hold the weight momentarily before lowering your body back to the starting position

Muscle Analysis Chart - Standing Calf Raises

*Down Phase

In the down phase of the exercise the weight is lowered slowly with gravity. The muscles that concentrically contracted to lift the weight are the same muscles that are eccentrically contracting to lower the weight.

General Kinesiological Analysis

The standing calf raise is caused by the concentric contraction of the ankle joint plantar flexors, which include the gastrocnemius, soleus, tibialis posterior, flexor digitorum longus, flexor hallucis longus and the peroneus longus and peroneus brevis.

Advanced Kinesiological Analysis

The posterior calf comprises the gastrocnemius, soleus, tibialis posterior, flexor digitorum longus, flexor hallucis longus and the peroneus longus and brevis. These muscles consist of long tendons that extend down over the lateral malleolus (outside bump on the ankle) or the medial malleolus (inside bump on the ankle). All the calf muscles are located in the poste-rior component except the peroneus longus and the peroneus brevis, which are found on the lateral side of the leg (down the fibula). When the muscles of the posterior component contract to cause ankle joint plantar flexion they use the medial malleolus as a pulley to increase their leverage in an effort to increase their force production. At the same time the peroneus longus and the peroneus brevis use the lateral malleolus as a pulley to also improve their force production. When all the muscles of the posterior compartment and the lateral compartment contract together to cause ankle joint plantar flexion they neutralize any secondary movements that they are also responsible for. When the gastrocnemius, soleus, tibialis posterior, flexor digitorum longus and the flexor hallucis longus contract in plantar flexion they will attempt to also cause inversion of the ankle joint. At the same time the peroneus longus and the peroneus brevis are also contracting to cause plantar flexion, they are also causing eversion of the ankle joint. When both compartments are contracting together they neutralize this secondary inver-sion/eversion action, resulting in a combined plantar flexion of the ankle joint. Exercise Machine

Exercise Variations

The standing calf raise can also be performed using a calf raise machine. The machine requires the client to stand over the bottom edge, with the balls of the feet on the flat surface. The client will position themselves under the shoulder pads and adjust the height of the shoulder bar. Keeping their knees slightly bent, the client can then raise up on their toes while holding onto the hand grips on the side of the shoulder bars. Magnetic resonance imaging reports have suggested that if the hips are rotated medially with the toes pointing inwards the gastroc-nemius, soleus and the peroneus longus are moderately used. While if the hips are rotated laterally and the feet are facing outwards the gastrocnemius and the soleus are primarily used, with the peroneus longus used only moderately. A variation to the standing calf raise machine is a donkey calf raise.

The client takes up the normal standing calf raise starting position. Once the feet are in position overhanging the platform, the client will bend their trunk forward and support their body weight. This position will form a 135 degrees angle between the quadriceps and the abdominals. From this position the client raises up on their toes while on the balls of their feet. It has been suggested through magnetic resonance imaging (MRI) that the position of the feet in calf raises can have an affect on the way the muscles are recruited.

If the hips are rotated medially forcing the toes inwards, the major muscles recruited are the gastrocnemius (medial head), peroneus longus and the soleus. When the hips are rotated laterally, and the toes pointing outward the major muscle recruited are reportedly the medial and lateral heads of the gastrocnemius, soleus, and the peroneus longus. The gastrocnemius muscle is the largest muscle in the posterior compartment. It originates on the back of the femur and inserts down into the Achilles tendon.

When calf raises are performed with the knees straight the gastrocnemius is the main target muscle. To ensure that the other muscles of the posterior compartment are also trained it is important to prescribe seated calf raises. The seated calf raise places the knee joint into flexion and reduces the stretch on the gastrocnemius. This renders the gastrocnemius less effective placing a greater emphasis on the other posterior muscles. The seated calf raise can be performed with the client in a seated position with a dumbbell located across the knee. The client can rise up onto their toes with the dumbbell acting as resistance across the knee joint. Alternatively, the seated calf raise can be performed on a seated calf raise machine, which is designed for the client to sit and perform the calf raise in an isolated manner. Changing the position of the feet in a seated calf raise, either on a machine or with free weights appears to have very little effect on the muscles being recruited.

© 2007 Fitness Institute Australia

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