This has often linked calf training and performance to increased power output and explosiveness in sprinting, jumping, and other movements that require rapid ankle plantarflexion. The gastrocnemius is primarily made up of fast twitch muscle fibers, which suggests that they have higher rates of force production and power output than slow twitch fibers. Stable ankles can help to anchor the lifters securely to the floor to allow the above joints (knees and hips) adequate stability to promote force and withstand high amounts of loading. Ankle StabilityĪnkle stabilization is important for weightlifting, powerlifting, functional fitness, and general health and wellness programs. While some of these may apply to some athletes more than others, it can be generally said that all lifters and athletes can benefit from enhancing the below physical attributes via calf training. In an earlier article we discussed the main benefits of performing calf raises within a strength, power, and fitness regiment.
Below is a video of how to perform the standing calf raise. Since the athlete is standing, the knees are extended (not locked out) which targets primarily the gastrocnemius due the the muscles crossing the back of the knee and attaching both above and below the joint. The standing calf raise can be done using a machine, standing with a barbell on the back, or holding a pair of weights to the sides. Below is a video of how to perform the seated calf raise. The important thing to remember here is that since the knee is bent (knee flexion) the soleus is primarily targeted due to the muscle insertions and attachments occurring below the knee. The seated calf raise can be done using a machine or set up manually while seated. Both muscles (soleus and gastrocnemius) contribute to ankle plantarflexion, which is a key joint action for human locomotion, force production, stability, balance, and explosive movements.
The other targets the gastrocnemius and is done with an extended knee.
The first targets the soleus and is done with the knee flexed/bent.
The calf raise is an exercise that can be done primarily in two distinct ways.