Double Dumbbell Suitcase Feet Elevated Calf Raise

Instructions for proper form

Stand with your feet elevated on a block or platform, about 2-4 inches high, holding a dumbbell in each hand at your sides with a neutral grip. Keep your legs straight and align your feet hip-width apart. Engage your core, ensure your shoulders are back, and maintain a neutral spine. Slowly raise your heels as high as possible by pushing through the balls of your feet, squeezing your calves at the top of the movement. Hold briefly at the peak and then lower your heels back down to the starting position. Repeat for the desired number of repetitions.

Common mistakes to avoid

Avoid leaning forward or backward during the movement. Don’t let your knees buckle in or out; keep them aligned with your feet. Do not rush through the motion; maintain a controlled tempo to maximize the effectiveness and reduce the risk of injury. Also, avoid using excessive weight that compromises your form.

Benefits

Specific benefits of the exercise

This exercise primarily targets the gastrocnemius muscle, promoting strength and definition in the calves. Elevating the toes enhances the stretch and contraction of the calf muscles, leading to improved muscle growth and flexibility.

Expected results and timeframe

With consistent training, you can expect noticeable improvements in calf strength and size within 4-6 weeks. Flexibility in the ankle joint may also improve during this timeframe..

Who this exercise is best for

This exercise is best for novice lifters looking to build flexibility and strength in the calf muscles. It’s also suitable for individuals focused on bodybuilding or those involved in sports requiring strong calf muscles.

Scientific studies supporting its effectiveness

Research has shown that targeted calf exercises using external loads, like dumbbells, promote hypertrophy in the calf muscles. A study published in the Journal of Strength and Conditioning Research indicates that isolated exercises like calf raises significantly enhance muscle activation in the gastrocnemius when performed correctly.

Variations

Beginner modifications

For beginners, starting with bodyweight calf raises without weights on flat ground can promote muscle engagement and proper form. Gradually add dumbbells as strength improves. Alternatively, performing the exercise on both feet at once or using a lower platform can also help.

Advanced progressions

Advanced progressions include single-leg calf raises, increasing the height of the platform, or adding variations such as pause raises at the top position or performing the exercise on an unstable surface like a balance pad.

Integrations

Complementary exercises

Complementary exercises include leg press calf raises, standing calf raises, and seated calf raises which collectively enhance calf development. Incorporating plyometric exercises like jump squats can also be beneficial.

Super set recommendations

Super set with leg extensions or squats to target the entire lower body and increase overall time under tension for the muscles being worked.

Sample workout routines

For a calf-focused routine, you might include 3 sets of the double dumbbell suitcase feet elevated calf raise followed by 3 sets of standing calf raises and finish with 3 sets of donkey calf raises, resting 30-60 seconds between sets.

Exercise combinations

Combine this exercise with other lower body workouts, such as squats and lunges, for a comprehensive lower body strength session.

Best time to do this exercise in your workout

This exercise is best performed towards the end of a lower body workout, once the larger muscle groups have been thoroughly worked out, allowing you to focus on maximizing the contraction in the calves.