CalvesBarbellintermediate

Barbell Deficit Calf Raise

The barbell deficit calf raise maximizes calf range of motion by standing on a platform that allows the heels to drop well below the toes. Load a barbell on your back and perform full-range calf raises.

How to Perform

Set a barbell on your upper traps and stand on a platform with the balls of your feet on the edge.

Lower your heels as far below the platform as possible for a deep stretch.

Press up as high as you can onto the balls of your feet.

Hold the top for a one-count squeeze before descending.

Use a controlled 3-second negative on each rep.

Common Mistakes to Avoid

Using too heavy a weight and losing the bottom stretch.

Bouncing out of the bottom instead of pressing from a dead stop.

Leaning forward at the waist instead of staying upright.

Muscle Activation

Calves90%

Variations

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