Want bigger calves? If so, you should be doing Donkey Calf Raises.
However, for most people, having the equipment or setup to perform the exercise is the real issue. For example, not a lot of gyms have a donkey calf machine...and the other option of having somebody riding you like a donkey is not always appealing.
This setup does require some specialized equipment in the form of a safety squat bar, but if you DO have one, the exercise itself can be even more effective than a machine built specifically for that purpose.
In addition to the bar, you'll also need a rack, a calf block and a bench (and weight, of course).
Set the rails in the rack to about hip height (when standing beside it). Set the safety squat bar on the rails. Orientation is important here...the bar should be facing in towards the J hooks of the rack, if you were going to do an actual squat with it. You'll be facing AWAY from that during the exercise.
This orientation is best for balancing the bar as the angle of bar will be downwards (you'll see). If you face the other way, the bar angles up, which puts the weight higher and more unbalanced.
I've got the bench set to a low incline so it was more comfortable to rest my forearms on. If you have an adjustable bench like this, that will work better, but is not necessary.
The calf block I'm using is called the "Extreme Calf Machine" by Roger Stewart. It's a great piece of equipment that tilts during the movement, allowing for a more effective and comfortable movement. You can absolutely use a plain calf block, however.
Set your forearms on the bench end then set your feet on the calf block. Get your hips under the bar, making the sure the pad is on your upper hip/lower back area. Then you're ready to go.
Get the bar off the rails then perform the exercise.
In addition to loading the actual movement very effectively, because the bar moves freely, the calves also need to work to stabilize your body and the load, making the exercise even better. If the bar starts to sway too much, just set it back down on the rails, reset and continue.
Hold the bottom stretch for at least 2 seconds, then come up and hold the top for 2 seconds. We don't want any momentum coming into play with calf raises.
In looking at the pictures, I should have kept my knees straighter during the movement (I can admit to that :).
But the setup and effectiveness of the exercise is definitely there.
If you've got a safety squat bar and want to do some very effective calf work, this is a setup you will absolutely want to test out.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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