Ascent to socks with a bar – technique of doing 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. Tip: for greater amplitude of movements, you can put a wooden stand under the toes of your feet. In this case, be careful, as this complicates the exercise, requiring greater coordination of movements.
- 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.
- Carry out the necessary number of repetitions.
Attention: if you have problems with the lower back, it is better to perform calf rises in the simulator, in which your back will be supported. Do not forget to keep your back straight and your lower back bent while performing the exercise, otherwise there is a risk of getting a lower back injury.
Variations: There are several options for doing this exercise. Instead of a squat rack, you can use a simulator to raise the calves (with two legs together or alternately), a bench press machine or a Smith machine. Experienced athletes for greater amplitude of movements can place under the toes of their feet a wooden stand. In this case, you need to be extremely careful, as this complicates the exercise, requiring greater coordination of movements.