…continued – Calves

45 Degree Calf Raise

This is an awesome calf movement that fits nicely in the Max-OT program. The primary muscles involved are the calf muscles. Little if any significant secondary muscle involvement.

Execution

Seated in a 45 Degree Leg Press place the balls of your feet on the edge of the platform of the sled. Press the sled forward with the balls of your feet and fully contract your calves. Lower the weight slowly and fully stretch the calf muscle.

Hack Machine Calf Raises

This is a calf movement can be done on many hack squat machines. In fact, that’s all I find a hack machine good for. The primary muscles involved are the calf muscles. Secondary muscles involved are the quads, hamstrings, and glutes.

Execution

Step into a hack squat machine facing the padded portion of the sled with your chest. Raise the sled and place the heels of your feet on an elevated foot rest. Extend your feet and fully contract your calves. Lower your heels slowly and fully stretch your calves. Make sure your pelvis stays pressed on the pad.

Calve movements are very straight forward. It’s important that you fully stretch and fully contract each rep. This is the secret to maximum calf development. Make them a priority in your workout and not an afterthought.

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