The Body Sculpting Bible for Women (42 page)

ANSWER:

Looking at the ground while doing this or any exercise in a similar stance (for example, squats, lunges, deadlifts, etc.), can be detrimental to your safety and could even “hamstring” your results. Looking down at the ground while doing this exercise round out your lower back and puts your lower back muscles in a very vulnerable state. When you round the low back instead of maintaining a lumbar curve, you have a very good chance of straining the lower back muscles.

Standing Calf Raise

The standing calf raise is a great tool for building quality calves. By using a pair of dumbbells to hold at your sides, you can create beautifully sculpted calves in the privacy of your home. Of course, you’ll want to get yourself a pair of dumbbells that you can add extra weight to. I would recommend a pair of dumbbells which are made to hold heavier weights.

There are two ways to perform this exercise: One leg at a time or both legs at the same time. In this book we will discuss the more common two-legged version. However, the execution for the exercise remains the same for both versions. Note: Please make sure not to attempt to use very heavy weights if you decide to try the one-legged version of the exercise.

If your gym mops frequently, please make sure to dry the area or machine pad before doing calf raises. You could be seriously injured if your feet slip off the platform.

VARIATION:
A variation of the standing calf raise is using just one leg. For this, you should make sure to have a fixed object nearby as support, like the beam of a squat rack. Simply work one leg at a time by holding the other behind you, bending its knee.

PROPER ALIGNMENT

For the machine:

Set the weight to a resistance you can handle while practicing perfect form.

Step on the platform and take hold of the grip bars on the sides of the shoulder harness.

With your feet pointing straight ahead, place your toes and the balls of your feet on the platform.

Set the shoulder pads so they will be slightly lower than your shoulders while you are in this position.

Bend at the knees and position your shoulders underneath the shoulder pads comfortably.

Stand up straight so that your shoulders lift the shoulder pads, which will lift the weight plates up.

Keep your knees pointing straight ahead and keep them bent very slightly during the exercise. The bent-knee position can help stretch the calves in the lower position and will save your lower back in the upper position.

Make sure to keep your body straight during the exercise. Be careful not to bend at the waist during any portion of the movement or hyperextend your back at the top of the movement. Doing either of these can injure your back.

Stick your chest out and keep your shoulders squared at all times during the exercise.

Keep your head straight and level and look straight ahead at all times.

For dumbbells:

First, pick up the dumbbells and stand in front of a platform, which should be about 1 inch high.

Step onto the platform and position your feet a couple of inches apart.