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Sled Calf Raise

From the Professional Series Posters by Bill Pearl

Sled Calf Raise

Sitting in the chair of a sled leg press machine, grasp the sides of the seat under buttocks.
Place balls of feet on the two top pads provided and press the weight stack out until legs are straight and knees are locked.
Keep legs in this position for the entire workout.
Exhale and press feet forward as far as comfortable. Hold for 3 seconds
Return feet to farthest back position as comfortable and inhale.
Repeat.

Seated Barbell Calf Raise

Seated Barbell Calf Raise

Place a thick board or raised object on the floor about 12-inches from the end of a flat bench.
Hold a barbell with both hands using a wide palms down grip.
Sit on bench, placing the balls of your feet on the board and the barbell on thigh about 3-inches from your knee.
Keep back straight and head up.
Exhale and raise up on toes as high as possible. Hold for 3 seconds.
Return to starting position and inhale. Repeat.

OneLegged Dumbbell Calf Raises

One-Legged Dumbbell Calf Raise

Place a thick board or a raised object on the floor about 24-inches away from a wall.
Place a dumbbell in right hand and step up on board.
Standing on the balls of your feet. Shift all your weight to your right foot, while placing left foot behind right heel.
Keeping back straight, head up and legs locked, balance yourself by placing your left hand against the wall.
Do not let hips move backward or forward throughout the exercise.
Lower your right heel to the lowest comfortable position.
Exhale and raise up on to your toes as high as possible. Hold 3 seconds.
Return to starting position and inhale. Repeat for prescribed amount.
Switch to left leg with weight in left hand while balancing with right hand on wall.
Repeat as before.

Machine One-Legged Calf Raise

One-Legged Calf Pump

From the Professional Series Posters by Bill Pearl

One-Legged Calf Pump

Place a 2x4 on the floor about 24-inches away from a wall.
Stand erect with balls of feet on the board.
Keeping back straight, head up and legs locked, balance yourself by placing your hands against the wall.
Do not let hips move backward or forward throughout the exercise.
Shift all your weight to your right foot, while placing left foot behind right heel.
Exhale and raise up on to your toes as high as possible. Hold 3 seconds.
Return to starting position and inhale. Repeat for prescribed amount.
Switch to left leg and repeat as before.

Machine One-Legged Calf Raise

Position shoulders under the extended portion of a wall calf machine.
Stand erect and place the ball of your right foot on the foot pad.
Place left foot behind the heel of the right foot.
Keep back straight, head up and legs locked.

Do not let hips move backward or forward throughout the exercise.
Lower your right heel to the lowest comfortable position.
Exhale and raise up on to your toes as high as possible. Hold 3 seconds.
Return to starting position and inhale. Repeat for prescribed amount.
Switch to left leg and repeat as before.

Leverage Seated Calf Raise

From the Professional Series Posters by Bill Pearl

Leverage Seated Calf Raise

Sit on the seat of a seated calf machine, placing thighs under the leg pad.
Raise up on toes and release the safety stops.
Lower heals to lowest possible position.
Exhale and raise up toes to highest possible position.
Hold position for 3 seconds and return to starting position. Inhale.