Seated Calf Raise - How to hit the Soleus?

BossArky

Is it just me or are seated calf raises very awkward?

I want to hit the soleus, not the gastrocnemius. I've read that to do this I need to perform calf raise type exercises when the knee is bent, as opposed to knee straightened fully.

I have tried the following three positions. They all feel wrong as the dumbbell / barbell flys around all over the place and I end up supporting the weight with my hands as much as with the calf muscle.

Position 1: balance dumbbell on one knee, like.... a tree i.e. the handle is perpendicular.

The dumbbell has to be supported by one hand and either falls backwards/forwards/sideways and I don't feel as if my calf is being utilised fully. Also, the dumbbell seems to just stick into my boney knee.

Position 2: balance dumbbbell on one knee, like... two wheels connected with an horizontal axel, the knee supporting the axel :eek:

If I switch the dumbbell around so that the handle going right to left on top of my knee, with the "weight" part on either side of the knee... the handle digs in again, and the dumbbell flys around when pushing with the calf.

Position 3: balance barbell across both knees, similar to position 2 above.

If I place a barbell across the knee the same thing happens... it moves around all over the place.

So, how do you do seated calf raises? What do you find hits the soleus calf muscle the best?

Note: I already squat, deadlift, stiff leg deadlift, lunge, calf raise w/oly bar and do a bit of running.

Brian?

I think your answers could be in here somewhere:

http://www.t-nation.com/free_online_article/sports_body_training_performance/diamond_calves_and_old_school_exercises

There seems to be a lot of interest in calf training around here the last couple of weeks. Anything to do with short wearing?

Jimmy Bottlehead

briankeating wrote: »

I think your answers could be in here somewhere:

http://www.t-nation.com/free_online_article/sports_body_training_performance/diamond_calves_and_old_school_exercises

There seems to be a lot of interest in calf training around here the last couple of weeks. Anything to do with short wearing?

Probably more to do with underdeveloped calves! I know mine need shedloads of improvement. Plus it does help being ABLE to wear shorts :P

Racing Flat

Boss Arky - have you tried doing normal heel raises (off the edge of a step) as in the picture on the top above (but using just one leg) but with a bent knee as in the picture below. Doing these heel raises and lowers with a bent knee, using weights might hit soleus the way you want to.


Also, the SAS (super Achilles strengthener) if done with wieghts might be of use - see here http://www.sportsinjurybulletin.com/archive/0031a-achilles-tendonitis.htm

BossArky

Brian, thanks I've seen that article before but it reminded me of a few things.

Racing Flat, no I haven't tried standing calf raises with a bent knee. I'll give them a shot. Again, the problem with these is that you have to hang on to something with a hand to balance yourself, so the weight dosen't go fully onto the calf. Better than nothing I suppose.

Thanks.

dave80

you could try this:

get into the sissy squat position and instead of flexing at the knee just flex at the ankle its a kinda seated calf rasie (cant remember wat there called), your own bodyweight should be enough resistance

Brian?

BossArky wrote: »

Brian, thanks I've seen that article before but it reminded me of a few things.

Racing Flat, no I haven't tried standing calf raises with a bent knee. I'll give them a shot. Again, the problem with these is that you have to hang on to something with a hand to balance yourself, so the weight dosen't go fully onto the calf. Better than nothing I suppose.

Thanks.

I do them standing on an aerobics step in a smit machine.

I know smit machines are the debbil, but I find them good for calf raises