How to train calf explosiveness?

Explosive power is the ability of a person's body muscles to react, and it is also a display of many aspects such as the nervous system and the muscular system. The quality of explosive power plays a decisive role in sports, and it is also a reflection of a person's health condition. This requires us to carry out multi-faceted exercises in normal times. While improving explosive power, we will also improve the physical fitness of the body. So, how to train calf explosive power? Let’s take a look at it together.

Dumbbell calf muscle training

1. Standing dumbbell calf raise

Stand with your feet about shoulder-width apart, hold two dumbbells hanging down at your sides, start standing on tiptoes, and use your explosive power to lift your heels up. Hold at the top of the movement for one second. Return to the starting position and repeat.

2. Seated single-leg dumbbell calf raise

This dumbbell move is very similar to the seated barbell calf raise with a barbell, using one leg, place a dumbbell on your upper thigh. Then begin to lift your toes off the ground with your heels off the ground, squeezing your calf muscles. Hold at the top of the movement for one second, return to the starting position until you are done, and repeat with your other calf.

3. Standing dumbbell single-leg calf raise

Stand with your legs together, grab a dumbbell in your right hand, and use your left hand to stabilize yourself on a fixed object such as a barbell rack or bench. Lift your feet slightly off the ground and begin to exercise your calf muscles, using your toes to lift them off the ground, keeping the calf force for one second, return to the starting position, and repeat.

Barbell calf muscle training

1. Standing barbell heel raise

Stand next to a squat rack and hold the barbell behind your neck and at shoulder level (add or remove plates to increase resistance based on your ability). Lift your toes back off the ground a little, then land on your toes forward, lift your heels off the ground, hold at the top of the movement for one count, and return to the starting position, repeat.

2. Seated Barbell Calf Raise

Sit on the edge of a flat bench with your back straight and the barbell resting on your thighs. Start on your tiptoes, using explosive force to quickly lift your heels off the ground. Hold the top of the movement for one second. Return to the starting position and repeat.

3. Standing Barbell Calf Raise

Lift the barbell from the barbell rack and place it on your shoulders behind your neck (choose the weight according to your physical condition). This movement is similar to the seated calf raise on a machine. Stand on your tiptoes and lift your heels. You will feel the force on your calves. Hold the top for one count, return to the starting position, and repeat.

The above is an introduction on how to train calf explosive power. This is also a method of muscle training in normal times, especially for calf muscle training. At the same time, we should pay attention to muscle flexibility training while doing strength training, which also has a direct impact on calf explosive power. At the same time, we should also pay attention to the correct exercise method.