Standing Calf Raises in home gym power rack?

[deadlift201]

After searching the forum, I found tons of responses to similar questions, but most of the answers relate to a public gym and not a home gym.

I am putting together a home gym for the 1st time ever and I?m curious what other ?home gym? users are doing for Standing Calf Raises.

I?ve been using public or military gyms for the past 10yrs. & my favorite calf exercise by far is standing calf raises on a Smith machine while standing on a block (this is the only exercise I ever use the smith machine for). I also utilize a seating calf raise machine once in awhile, but I like the feel of standing better.

I know I can stand on a block and do ?one-legged? dumbbell calf raises, but again? I don?t think I can achieve the higher weights I could on a smith machine.

So after this long-winded explanation here it is:

Do you guys feel comfortable doing standing calf raises with a barbell inside a power rack?

Do you just slide the bar against the vertical uprights?

Do you feel like you are going to lose your balance with heavier weights?

I will make do with what I have, I am just curious what others are doing or have done to get around this.

Thanks

[JoeTheBarbarian]

There are different ways to do it...

I prefer the bar against the uprights...but that is just me...

http://www.exrx.net/WeightExercises/...CalfRaise.html

http://www.bodybuilding.com/exercise...ell-calf-raise

[one.lifter]

Do you guys feel comfortable doing standing calf raises with a barbell inside a power rack?

Do you just slide the bar against the vertical uprights?

Do you feel like you are going to lose your balance with heavier weights?

This is the way I used to do them...scratched the sh!t out of the uprights and the bar. You could make your own calf raise device:

http://www.home-gym-bodybuilding.com...e-machine.html

I made that one and had 500 lbs on it..

or here's another way:

http://www.home-gym-bodybuilding.com...ower-rack.html

[Wildtim]

I do mine the way the guy on exrx does his, leaning into the uprights. I'm perfectly comfortable doing this as I set my bar hooks high enough so that all I would have to do is step off the block to rack it. You could even set your safties this high to be completely sure the weight isn't going to come down. I did duck tape around my bar though to prevent the knurling from scratching the paint (sort of works) and I use the squat pad so I can keep the bar really high and my back very straight. It works fine and I've never felt like balance was an issue.

[DaveBriggs]

i have been doing my standing calf raises like this for 2 years or so now

they knock machine calf raises out of the ring in my oppinion

having 140-150 kilos resting on your shoulders while doing your calf raises requires so much strengh to balance and stabalise the load that you develop muscle tissue alot faster.

i use a 2 inch block of construction timber.

try not lean against anything, you will be losing valuable muscle stimulation. start with a lighter weight and work your way up. it takes alot of practise till you feel comfortable but once you do you notice your calves growing from months to month

[DaveBriggs]

don't forget to wear a belt!

[deadlift201]

All great responses guys I appreciate your input! I will give it a go (when my Powertec rack finally shows up) and start out lighter & work my weight up till I feel comfortable.

[sharkattack]

I do mine inside my power rack, but I have some strips of thick teflon sheet (1/4" thick) that I'm planning on sticking to the inside of the rack's uprights. I need to drill holes in the teflon to match up with the ones in the uprights before I stick it on there. You can get the teflon sheeting in various sizes from McMaster Carr, www.mcmaster.com.

Hope this helps.

[jgmack1]

I use a safety squat bar to do calf raises it works perfectly.

[Squeebo]

I found the easiest way was to slide it against the uprights at first, then over days or weeks as I got used to it I worked close to the uprights while balancing it on my own.

[Keeptryin]

I use a block on the inside of the rack..I feel like im a bit unbalanced so I loop chains around each side...goob yes...feel better hell yes

[sam212]

You can use leg press machine as well

[deadlift201]

You can use leg press machine as well

Sam you obviously did not read my thread.

Everyone else, thanks for the good input!

[darkfact]

The only thing I could add that I do outside the norm or from what above posters said is that several years ago I saw a thread on here for the manta ray. Initially I kinda scoffed at it because I'd never use anything but bare bar on back for squats, but then I starting thinking it would be a great product to keep the bar extremely stable on your back for barbell calf raises and allow maximum focus to go towards the actual movement.

I ordered it and it works perfectly for what I hoped. The product definitely isn't needed, more of a cheap luxury, but I love it solely for standing calf raises.

[Zensuji]

I use a dip belt at home and do ski jump calve raises using sets of 25-40 reps with a 10 second gap between sets. Works amazing for my calves.....only use about 40kg as well.

[_OZ_]

I use a dip belt at home and do ski jump calve raises using sets of 25-40 reps with a 10 second gap between sets. Works amazing for my calves.....only use about 40kg as well.

Same here. Dip belt with feet on a block or step.

[justinluck]

The only thing I could add that I do outside the norm or from what above posters said is that several years ago I saw a thread on here for the manta ray. Initially I kinda scoffed at it because I'd never use anything but bare bar on back for squats, but then I starting thinking it would be a great product to keep the bar extremely stable on your back for barbell calf raises and allow maximum focus to go towards the actual movement.

I ordered it and it works perfectly for what I hoped. The product definitely isn't needed, more of a cheap luxury, but I love it solely for standing calf raises.

This is great to hear Darkfact. I just purchased the Manta Ray to convince my girlfriend to learn squats. I tried the Manta Ray out for myself and I found that it feels awkward, as I prefer the bar lower down on my back. But now I will definitely give this device a try for standing calf raises. Currently, I am using an Atlus dip belt with my Body Solid calf block. This quickly becomes cumbersome when I add more than two 45lbs, with the plates swaying on the chain and hitting my toes during the downward phase.

I found an article where another guy also uses the Manta Ray for this execise:

http://www.weight-lifting-complete.c...exercises.html

[Zensuji]

Manta ray is great for calve raises.

[kene4466]

I put bar against uprights

[hodgempls]

I place the bar inside the rack on the safety bars. I then use a calf block and brace the bar against the uprights (almost like a smith machine) and lift. To protect the rack posts from getting scratched up, I cut the ends off 2 socks and slipped those over the knurling on the olympic bar - works great

[darkfact]

This is great to hear Darkfact. I just purchased the Manta Ray to convince my girlfriend to learn squats. I tried the Manta Ray out for myself and I found that it feels awkward, as I prefer the bar lower down on my back. But now I will definitely give this device a try for standing calf raises. Currently, I am using an Atlus dip belt with my Body Solid calf block. This quickly becomes cumbersome when I add more than two 45lbs, with the plates swaying on the chain and hitting my toes during the downward phase.

I found an article where another guy also uses the Manta Ray for this execise:

http://www.weight-lifting-complete.c...exercises.html

yep, heavy low rep calf raises with a dip belt would be something I wouldn't be willing to try, not with an altus belt for sure. I use the manta ray and lean against the power rack uprights and it feels exactly like a smith machine calf raise.

I would not recommend the manta ray for anything except calf raises, it's not a good tool for squats.

[Skidmarx]

Looks like the problem is solved.

I use my smith machine for calf raises. Rawks.

[FatGymRat]

+1 (1 more anyway) for the dip belt.

It keeps the weight off your spine, which is already taxed from heavy squats.

Also, my hands are free to hold onto something. Try calf raises while leaning slightly forward or backward for a completely different burn.

[justinluck]

yep, heavy low rep calf raises with a dip belt would be something I wouldn't be willing to try, not with an altus belt for sure. I use the manta ray and lean against the power rack uprights and it feels exactly like a smith machine calf raise.

I would not recommend the manta ray for anything except calf raises, it's not a good tool for squats.

Just to clarify, (as I have never done these before) are you leaning forward inside the rack?

[triplechris]

Just to clarify, (as I have never done these before) are you leaning forward inside the rack?

Personally I tried this for the first time this morning, and did both leaning forward AND leaning backwards against the uprights. Both ways felt fine. I actually use an block of cement and steel for the calf block. Solid, but it weighs like 200 lbs or so, so it's a pain to get it into position. MIght just make a calf block out of wood...

Thanks for the tips everyone!

[darkfact]

Just to clarify, (as I have never done these before) are you leaning forward inside the rack?

I lean forwards sometimes and backwards sometimes just for variation. Leaning against supports behind me allows me to stand much more upright than if I'm leaning against front supports. Mostly due to the limitations I have on space with my rack and calf block, that will all change when my new efs rack gets here.

[emp1acur]

I place the bar inside the rack on the safety bars. I then use a calf block and brace the bar against the uprights (almost like a smith machine) and lift. To protect the rack posts from getting scratched up, I cut the ends off 2 socks and slipped those over the knurling on the olympic bar - works great

I tried the sock idea, and it works like a charm.

Thanks!

[Maluket]

Thanks for all the ideas in this thread, guys.

[chemmech]

I had the same concerns about standing calf raises, decided to do a sort of a staright legged calf raise on my leg sled instead... I've had pretty good results..

just flipped the load plate backwards (to get the right angle) on my yukon leg sled, added a piece of chromed diamond plate with a 2x4 betwen it and the load plate, with lag bolts and also metric bolts, and it's good to go.....

[hypnojedi]

I do mine the way the guy on exrx does his, leaning into the uprights. I'm perfectly comfortable doing this as I set my bar hooks high enough so that all I would have to do is step off the block to rack it. You could even set your safties this high to be completely sure the weight isn't going to come down. I did duck tape around my bar though to prevent the knurling from scratching the paint (sort of works) and I use the squat pad so I can keep the bar really high and my back very straight. It works fine and I've never felt like balance was an issue.

That's what I do, homemade calf block, duck tape to prevent scratching, and safety bars are where I start the lift from, leaning in slightly to the rack.

I naturally have bad balance (one leg slightly longer, shoe inserts to correct) and if I can do it, anyone can.