Issue #21 - Calf Training***

The following information is a supplement to the article entitled "Secret Training Tip #683 - 5 Groundbreaking Calf Training Techniques For Complete Calf Development and Rock-Solid Ankle Stability" found in BetterU News, Issue #21.

For detailed information on exactly how to perform each technique, please refer to the article.

Technique #1 - Ski Jump Calf Raises

The body position of the Ski Jump Calf Raise is about a 20 degree angle to vertical.
Set your feet back about a foot to a foot and a half, flat on the floor, and do a calf raises from there.
Pushing against the machine at an angle will place a very different stress on the calves.
This demonstration is done using a barbell pressed against a rack but this exercise is best done using a Calf Raise machine or a Smith machine.

Ski Jump Calf Raises

Technique #2 - Using Weight Plates To Hit the Inner and
Outer Calves


Use one 25-pound plate to hit the inner calves.	Roll your feet down to the outsides to work the ankles fully.

Use two 25-pound plates to hit the outer calves. Opposite to the previous example,
roll your feet down to the inside to work the outer ankles.

Technique #3 - High Incline Calf Walking

Click here to read about this technique in the main article.

Technique #4 - Calf Raises On A Dumbell

All you need to do incredibly effective calf raises is a dumbell. The roundness of the handle is ideal for rolling over the top, which increases the effect on the calf muscles. A round-plate dumbell will help to increase calf muscle activation by increasing the instability of the exercise. A hex-plate dumbell will still work just fine though. Just do the calf as you normally would.
	Place your mouse over the picture to see the exercise in action.

This exercises is basically exactly the same as above with the major difference being you are standing on the dumbell plates rather than the dumbell handle. The major effect of this is to increase the instability of the exercise.
	Place your mouse over the picture to see the exercise in action.

Technique #5 - Add Sets

Click here to read about this technique in the main article.

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