Load the barbell onto your back resting across your traps and shoulders. Keep your legs completely straight and your back upright as you get ready for the initial raise. This is your starting position.
Raise your heels off the floor by using nothing but your toes. Lift up as high as you can. Once at the top, lower yourself back down to the starting position.
Repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your legs and back straight at all times; your head should be up as if looking into the horizon
Don't do this exercise if you are a beginner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is great for your calves. Most people neglect to hit their calves from multiple angles and this is why they are experiencing difficulties with calf muscle growth. This exercise gives you that alternate angle from which you can attack your calf muscles from and force them into growth.
Keep in mind that balance is important with this exercise. Rushing the movement will only throw you off balance and prevent optimum calf muscle targeting. Thus, make sure you get in proper balance before doing the first repetition. We suggest doing a practice set with the empty bar beforehand.
Finally, this is an exercise you want to do close to a squat rack so that you can do the exercise to failure and drop the barbell easily back onto the rack. If you load the bar with light weights only, you can do the exercise anywhere on the floor as lifting and lowering the bar will not be an issue in this case.