Double Dumbbell Suitcase Calf Raise

Instructions for proper form

Stand upright with a dumbbell in each hand, arms straight down at your sides. Keep your feet shoulder-width apart and ensure your posture is upright. Slowly raise your heels off the ground, pushing through the balls of your feet to lift yourself as high as possible, contracting your calves at the top. Pause briefly, then lower your heels back to the floor to complete one rep. Maintain a neutral grip and avoid rolling your ankles during the movement.

Common mistakes to avoid

Avoid excessive forward leaning; keep your torso upright. Do not let your heels touch the ground too quickly; control the descent. Ensure that you’re not locking your knees at the top of the movement and avoid bouncing while raising or lowering your heels.

Benefits

Specific benefits of the exercise

The Double Dumbbell Suitcase Calf Raise effectively targets the gastrocnemius muscle in the calves, promoting strength and definition. It enhances balance and stability due to the isolated movement pattern.

Expected results and timeframe

With consistent practice, you can expect to see muscle definition and strength improvements in your calves within 4 to 6 weeks, alongside increased lower leg endurance..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen and define their calf muscles. It’s also beneficial for individuals aiming to improve their overall lower body strength and stability, such as runners and athletes.

Scientific studies supporting its effectiveness

Studies have shown that targeted calf exercises contribute to improved muscle growth and endurance in the gastrocnemius muscle, leading to enhanced athletic performance and injury prevention.

Variations

Beginner modifications

If balance is a concern, perform the exercise while holding onto a sturdy surface, like a wall or table. Alternatively, try doing the calf raises with only one dumbbell to reduce load and increase stability.

Advanced progressions

To advance this exercise, increase the weight of the dumbbells or perform single-leg versions of the calf raise to intensify the workout. Additionally, consider elevating the balls of your feet on a step for a greater range of motion.

Integrations

Complementary exercises

Consider integrating exercises such as squats and lunges for overall lower body strength, or incorporate upper body exercises like bench presses to align workouts targeting various muscle groups.

Super set recommendations

Pair the Double Dumbbell Suitcase Calf Raise with a lower body exercise such as squats or lunges to target adjacent muscle groups and increase workout efficiency.

Sample workout routines

Sample routine: Perform 3 sets of 10-15 reps of Double Dumbbell Suitcase Calf Raises followed by 3 sets of 10-15 reps of Bodyweight Squats. Rest for 30-60 seconds between sets.

Exercise combinations

Combine with other calf-targeting exercises like standing calf raises or seated calf raises for a comprehensive calf workout. Include upper body exercises to target multiple muscle groups.

Best time to do this exercise in your workout

Best performed at the end of a lower body workout or as part of a dedicated calves training routine to ensure the targeted muscles are fresh and can handle the load.