How to do a Deadlift to Calf Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Deadlift to Calf Raise
Workouts with Deadlift to Calf Raise
Target muscles worked
Instructions for Proper Form
This compound exercise combines the strength-building benefits of the deadlift with a calf raise to target the posterior chain and calves simultaneously. Starting with a traditional deadlift to engage the hamstrings, glutes, and lower back, the movement transitions into a calf raise at the top, enhancing lower leg strength and stability. Ideal for those looking to maximize their workout efficiency, this variation also improves balance and postural support.
- Position a loaded barbell on the floor in front of you.
- Stand with your feet shoulder-width apart.
- Squat over the barbell.
- Position your hands on the barbell so they are wider than your shoulders and grasp the barbell with an overhand grip.
- Engage your core, straighten your back, and keep your chest up to maintain proper form.
- Roll the barbell toward your shins, making contact with them.
- Engage your back and shoulders so that your upper body is ready to perform the movement.
- Extend your legs fully by engaging your quads, glutes, and hamstrings.
- Drive your hips forward as you stand to raise the barbell off the floor with force.
- Once standing, engage your calves to raise yourself onto your toes.
- Hold this position for a moment.
- Return to the starting position.
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Alternative Exercises to Deadlift to Calf Raise
1. Deadlift
98.7 mSCORESWAPPED 4,945 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
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2. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 2,835 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
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3. Seated Leg Curl
98.8 mSCORESWAPPED 2,649 TIMESSeated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.
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4. Romanian Deadlift
98.6 mSCORESWAPPED 2,542 TIMESRomanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.
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5. Lying Hamstrings Curl
95.8 mSCORESWAPPED 1,676 TIMESLying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.
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6. Sumo Deadlift
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7. Kettlebell Sumo Squat
87.3 mSCORESWAPPED 999 TIMESKettlebell Sumo Squat is a squat variation. Like other squat variations, this exercise is a compound movement that targets the hamstrings, glutes and quads. Positioning your feet wider than you would for a standard squat helps to recruit the inner thigh, as well as help individuals with mobility limitations.
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8. Single Leg Romanian Deadlift
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10. Dumbbell Romanian Deadlift to Calf Raise
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