FAST-ATTACH FITNESS

EXERCISE INSTRUCTIONS

INVERTED SEATED CALF RAISE

Primary Muscle Targeted:

Soleus

Learning Difficulty Level: Beginner

Setup Difficulty Level: Beginner

Performance Difficulty Level: Beginner

DEMONSTRATION VIDEO

EQUIPMENT & ATTACHMENTS

Equipment Needed To Perform This Exercise

• Adjustable-height single or adjacent dual cable machine

• Flat bench

• Fast-Attach All In 1 Fitness Strap

Alternative Equipment Option To Perform This Exercise

• Low cable pulley system

Equipment Shown Here

Body Masters Adjustable-Height Single Cable Machine

Prime Fitness Adjustable Bench

Fast-Attach All In 1 Fitness Strap

• Click the links above to purchase

Choose One Attachment Option To Perform This Exercise

• Ab straps

• Thigh straps

• The Better-Fly

Attachments Shown Here

Amazon Ab Straps

• Click the link above to purchase a similar product.

SETUP

Equipment Setup

• Flat bench

Equipment Distance From The Cable Pulley

• Approximately 3.5 feet

Attachment Setup

• Connect the All In 1 Fitness Strap to an adjustable-height single or adjacent dual cable machine.

• If you are using a single cable machine, connect the center anchor ring to the cable pulley.

• If you are using an adjacent dual cable machine, connect the side anchor rings to the adjacent dual cable pulleys.

• Attach the ab straps to the All In 1 Fitness Strap.

• Place the ab straps on the ground.

All In 1 Fitness Strap Attachment Setting Shown Here

• Loop 5

Angle Of Resistance

• Horizontal

EXERCISE INSTRUCTIONS

Getting Into Starting Position

•Sit down on the bench and place the ab straps or thigh straps on your thighs, just above your knees.

• Position your feet against the base of the bench and walk your hands down the bench until your chest is resting on top of the bench pad.

• Hold onto the bench where it is most comfortable for you.

Starting Position

• Kneeling, chest to bench

• Head away from the cable pulley

• Neutral spine

• Torso horizontal

• Legs bent approximately 90*

• Knees pointing straight ahead so that legs are parallel to each other

• Balls of feet against the base of the bench at a position that is comfortable for you

• Toes pointing straight down

• Calves in a deep-stretched position

Performing The Concentric Portion Of The Movement

• Initiate the movement by hinging at your ankles to press the balls of your feet into the base of the bench to raise your heels.

• Use a slow-to-moderate, controlled tempo that works best for you.

• Your primary focus and concentration should be on using your mind-muscle connection to visualize your calf muscles contracting. You may count the number of seconds to control your rep speed as long as this doesn't interfere with your concentration on your technique.

• Focus on contracting your calves concentrically by raising your heels as high as possible at a horizontal cable angle.

Finish Position

• Heels as high as possible

Performing The Eccentric Portion Of The Movement

• Initiate the movement by lowering your heels until your calves are in a deep-stretched position.

• Maintain constant control of your feet and ankles throughout the entire eccentric movement as you feel the tension in your calf muscles. Do not relax and let the resistance do the work during the eccentric portion of the movement, as this reduces the work on your calf muscles and decreases the effectiveness of the exercise.

Getting Out Of Position And Returning The Attachments

• Press your hands into the bench and walk your hands back to help you sit up.

• Remove the ab straps or thigh straps and place them on the ground.

SAFETY AND INJURY PREVENTION

• Do not use too much resistance, as this can result in a pulled muscle or even a torn muscle, especially for exercises like this where you start in a deep-stretched position.

• Do not angle your feet inward or outward as this places rotational stress on your ankles and knees. Keep your feet straight.

• Do not place only your tiptoes on the base of the bench as this increases the risk of your feet slipping off the base. Position the balls of your feet securely on the base of the bench.

• Do not bounce or use momentum at the bottom of the movement as this could result in a calf injury or Achilles Tendon injury.

• Maintain good form, and do not use an excessive amount of resistance that may cause you to neglect proper posture and control.

• To avoid muscle tightening and cramping, do not squeeze your muscles too tightly in the fully contracted position, especially with exercises for the calf muscles which are prone to cramping.

• Stop immediately if you feel any significant pain beyond normal muscle burn, fatigue, and soreness, such as a sharp pain, joint pain, and pain that increases with movement and/or limits movement.

EXERCISE SETUP LIMITATIONS

• This exercise may not work with some bench designs, but many benches on the market can accommodate this exercise.

• For those who use heavy resistance, the weight of the bench combined with your bodyweight may not be enough to prevent the bench from sliding towards the cable machine. You can place weight plates against the base of the bench for additional support if needed.

COMMON MISTAKES

• Do not use a bouncing motion. Focus on hinging at your ankle to raise and lower your heels.

• Do not cut the range of motion short. Raise your heels as high as you comfortably can. Lower your heels to a point where you get a good stretch without overstretching.

• Do not press into the bench base with your toes. Press into the bench base with the balls of your feet.

• Do not use momentum in an attempt to move the resistance, as this will reduce the work on the target muscle and shift the work to your joints and other body parts and may result in injury. Control the resistance at a steady pace that is comfortable for you.

TIPS

• For the best leverage, hold the top edge of the bench to help keep your body from sliding back on the bench. Do not hold the sides of the bench.

•Use your mind-muscle connection to visualize the balls of your feet pressing through the base of the bench to raise your heels and contract your calf muscles. Do not visualize simply pulling your heels up.

SET EXTENDERS AND EXERCISE PROGRESSIONS

• Once you reach the point of muscular failure, you can extend the set further to increase the intensity by pausing and resting long enough to perform at least 1 more rep.

Progress by:

• adding more resistance while maintaining good form.

BENEFITS OF THIS EXERCISE

• Simulates commercial seated calf raise machines in a different plane of motion which is safer than some commercial machines that may put you in a vulnerable position if you are not able to raise the weight high enough to place back on the support lever.