Ejercicios de Barbell Gastrocnemiu

Barbell Calf Raises
Place the bar on your back
Start with feet flat on the ground
Extend your heels upwards while keeping your knees stationary, and pause at the contracted position.
Slowly return to the starting position. Repeat.
Barbell Calf Jump
Stand with your feet shoulder-width apart and your knees slightly bent.
Shift your weight onto the balls of your feet and raise stay flat footed. Using your calf muscles, mimic a jumping motion but don't leave the floor.
Explode onto your tip toes and hold for a second.
Bring your heels back to the floor then initiate the next rep.
Barbell Toes Up Calf Raise
Begin by standing on a raised surface (such as a step or box) with the balls of your feet on the edge of the surface and your heels hanging off. Hold a barbell across your upper back and shoulders, using an overhand grip.
Keeping your core engaged and your back straight, push through the balls of your feet to raise your heels up as high as you can.
Lower your heels back down to the starting position, allowing your calves to stretch.
Landmine Calf Raise
Stand facing the barbell, holding the end of the barbell close to your chest in both hands with your elbows tucked in to your sides.
Drive though the balls of your feet to raise your heels off the ground, squeezing your calves, with a focus on making sure your ankles do not turn out or in.
Lower your heels back down to the ground and repeat for the desired number of reps.

Barbell Calf Raises