The Donkey Calf Raise is simply one
of THE best exercises for developing the calves. The reason is the
great stretch you can put on the calves at the bottom of every single
rep.
Because the calf muscles (gastrocnemius,
to be specific) cross the knee joint, putting a stretch on the hamstrings
also puts a greater stretch on the calves. So bending over at the
waist puts a greater stretch on your calves.
But here's the problem...when you
don't have a donkey calf raise machine OR a partner to sit on your
back (like they're riding a donkey, hence the name), how do
you perform this exercise? Donkey machines are not common in all
gyms and if you're training at home, I have a feeling a donkey calf
machine wasn't on your priority list of purchases (hopefully, a
power rack was!).
One of the solutions I've come up
with is using a dip belt to add resistance.
But it's not a perfect solution. The
weight doesn't sit in the best spot to get the most out of the exercise
(it's more lower back than sitting on the hips, where you'd get
the best effect). And, the stronger your calves are, the more plates
you have to use. The more plates you have to use, the more awkward
the exercise becomes and the wider you have to set your feet apart.
It's not so bad when you're working with 2 or 3 plates. But I've
gone as high as 6 plates and it gets VERY hard to perform the exercise
effectively.
So here's my BETTER solution.
First, you will definitely need a
power rack for this one. The setup depends on it. Basically, you're
going to be in a bent-over position with the barbell running lengthwise
down your back. It's tough to explain - pictures and video will
do a better job of it so here's what it looks like.
For illustration purposes, look at
how the rack, barbell and rails are set up. The left hand rail is
about 3-4 feet or so off the ground. The right hand rail is about
2-3 feet or so off the ground. It will depend completely on your
height. The idea is to put the barbell at a downward angle. When
you see how the exercise is done, you'll be able to modify the rail
height so that you're not banging the bar end on the rail at the
bottom of each rep.
I have a foam barbell pad on the bar
where my back is going to go (you can use a rolled-up towel for
padding here, too). I have the barbell loaded equally - 2 plates
on both sides.
You're also going to need a calf block
to do the calf raise on. That's pretty much it. Play around with
the height until you feel comfortable with where you're at.
The thing to note is when you're getting
into position for the exercise, you SHOULD have to squat down a
little. You want to ensure you get a full stretch on the calves
without the bar hitting the rail at the bottom of every rep. But
playing around with bar height will give you the best feeling for
where to set the rails.
Here's what it looks like. Both ends
of the barbell are loaded and I've got a barbell pad down near the
hips for padding. A rolled-up towel will work as well.
Get your feet set on the calf block
then get yourself underneath the bar. Grab the bar up near the other
end, right by the rail. That's the pivot point, just like in the
squat.
Now it's just a matter of coming up
into a calf raise! At the bottom be VERY sure to get a deep stretch.
Come up fully into the calf raise at the top.
This exercise setup is every bit as
good as any donkey calf raise machine I've ever used...better, in
fact, because your body isn't locked into the movement. Because
the end of the barbell moves freely, you're not locked into the
exercise and your body can find it's own groove.
Here's another view.
How the bar sits on your back.
Next time you're hitting calves in
the gym, take a crack at this one. And never mind the strange looks
you get from everybody else in the gym. You'll see THEM doing this
exercise the next time you come to the gym... :)
I actually like this one better than
most donkey calf raise machines. Because it's a loose barbell, you
have to not only do the exercise, you have to stabilize yourself
on the calf block as well. Much more functional than a simple up
and down on a machine but just as effective in terms of tension
and stretch.
Nick Nilsson is the Director
of Online Operations for Staley Training Systems. He has
a degree in Physical Education and Psychology and has been
inventing powerful new training techniques for more than
17 years.
Nick is the author of a number
of bodybuilding eBooks (listed below) all available by clicking
here and has written for a variety of publications
including Men's Fitness, Reps, Musclemag, Bodybuilding.com
and many others. He can be contacted at nick@staleytraining.com.
