Alternating lifting on the heels and on the socks with the bar – the technique of the exercise:
- For safety reasons, this exercise is best performed in a squat rack. To begin with, adjust the bar for the neck as you grow. Select the weight you want. Stand under the neck and place it on your shoulders (just below the neck).
- Hold the bar with both hands and lift the bar, pushing with your legs and straightening your torso.
- Stand back from the rack for squats, put your feet on the width of your shoulders. Socks slightly unfolded outward. Keep your head straight, otherwise you risk losing your balance. Keep your back straight, your knees slightly bent. This will be your starting position.
- On exhalation, lift the heels as high as possible, gently rolling on the toe, straining the calf muscles. Make sure that your knees remain motionless during this movement. The knee should remain slightly bent, as in the starting position. Hold in the upper point before you go down.
- Slowly return to the starting position by inhaling, lowering the heel to the floor.
- Now, exhaling, lift the socks, cutting the front tibial muscle, rolling on the heels.
- Hold in this position for a few seconds, then inhale, lower the socks to the floor and slowly return to the starting position.
- Carry out the necessary number of repetitions.
Attention: keep your back straight and still during the exercise. Rounding the back can cause a lumbar injury. Also it is necessary to choose the feasible and comfortable weight for you. This exercise requires a balance, and too much weight can cause a loss of balance and even a fall.
Variations: To facilitate the retention of balance, use the Smith machine to perform this exercise. You can also use dumbbells as an alternative to the bar.