Working out my Calves

[DuDeK]

I've been doing Dumbbell Calf Raises on my steps, but I cant seem to do Reverse Dumbbell Calf Raises. I can't keep my balance on my heels and I tend to always lose my balance and fall. What can I do to increase my balance on my heels so I can work the front of my lower legs? Thanks .

[westside24]

I dont get it?? what would doing calf raises off of your heels do?? Ive never heard of that. I know doing seated calf raises will work the entire calf including toward the front of the chin, or so Ive heard. Just sit in a chair, and put some plates or alot of weight on your thighs closer to your knees, and tada. just make sure to keep your legs close together, and make it real heavy, and go real slow. feel the burn

[DuDeK]

Well you don't raise instead you lower your toes as far as possible then bring them back up. This is where I saw the workout, http://www.abcbodybuilding.com/calves2.php

[LiftGirl]

DuDek, is the idea to work the shins? Something I have seen people do is sit on a bench with your feet up and a dumbell between your feet, the flex and extend the ankle.

[westside24]

Ive never really seen the movement on the picture you posted, which its something new to keep in mind, but for right now, your at ground zero, I would stick with the basics.

Chest, Back, Shoulders, Traps, Quads, Hams, Bis, Tris, Abs, and Calves... the rest will all come with time. (seratus, obliques, Glutes, Forearms, Neck Muscles, abductors, adductors, and the fronts of your chins!)

[Merrida]

It's called the tibialis raise. You can walk around on your heels for an exercise. Sitting on a bench and raising your toes up (dorsiflexing) doesn't do much because there's no resistance.

If your gym doesn't have a tib-machine, this is what I have my clients do (and they are not "reverse calf raises").

Get on a flat sled preferably (not an incline leg press), and lock your legs out, feet together, keep the weight LIGHT (try 40lbs to start)...with LOCKED knees and straight legs, dorsiflex, hard, pull your toes up towards your knees without bending your knees. Slowly lower your feet back to the flat starting position but (this is the important but, so pay attention), do NOT let your sole of your feet touch the plate again, keep the tension on your tibs, and quickly pull your tibs, contract them, dorsiflex, pulling toes to knees, firmly, pressing heels into the plate, and hold each contraction for 1-2 seconds.

Again return to the starting position but do not touch plate.

Goal: To perform them in a quick fashion, do not let your feet touch plate. The pull is used with some power, but do NOT let the sled jerk and bounce. And of utmost importance is to not bend your knees even a tiny bit because you will immediately disengage your tibs from the tension they need to remain under.

Granted this is not an exercise you'll see people doing but it works great, it helps rid shin splints, and if you have feet problems, by working the antagonistic muscle to the calves you help assist a more facilitated balance.

It's a small movement and it must be done very precisely,....yeah I know it looks bizarre, but it works.

I have used the Hammer Strength Tib machine and hate it because it pulls on my ankles rather than isolates the muscles, but to each their own.

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