Calf 21's (or 30's)
Wednesday, August 18, 2010
I've had a couple of different people who look at my workouts on Spark as me what "Calf 21's" are. I also call these "Calf 30's". I think calves are the most boring body part to work, so maybe this will give someone else a new spin on a way to work their calves.
You know how you can do a calf lift and put a variation on the move by turning your heels in or out? This has always stressed my knees. My first trainer, Ross, taught me to do this move to still work all areas of the calf but eliminate the potential knee pain. Here is how it's executed:
Start in the machine with a slightly light load selected. There are so many reps in this that you will burn out very quickly and be screaming in pain if you start out too heavy. First, put your feet about three inches apart and lift and lower your heels for 7 reps, leaning on the inside edges of the balls of your feet. Then separate them to about 12 inches apart and lift for 7 more reps with the weight evenly distributed across the ball of your foot. Then, maintaining the 12-inch spread between your feet, lean on the outside edges of the balls of your feet and lift for another 7 reps.
Next, jump off the machine and hop around the gym saying "Ow! Ow! Ow! Ow!", like I do, until the pain in your calves goes away.
Repeat until you've had enough torture for one day. I usually do three sets.
I change the order I do the inside/flat/outside pressure on my feet, too. Muscles adapt very quickly and I like to keep 'em guessing.
For 30's, you do the same exercise, but 10 times for each position. This is usually done with lighter weight yet.
You can do this on any type calf press (standing, seated, on a leg press machine, or on a step holding a dumbbell).
Let me know what you think!