A compound exercise combining calf raises with a high pull movement. This exercise is often used to help improve or work towards performing Olympic lifts, specifically recruiting your calves into your high pull. It’s an effective exercise for developing strength and power.
Grasp a dumbbell in each hand.
Stand with your feet just wider than shoulder-width apart.
Hold the dumbbells in front of your thighs, palms facing you.
Engage your core, straighten your back, and keep your chest up to maintain proper form.
Hinge your hips back and fold forward to lower the dumbbells until you feel a stretch in your hamstrings—the dumbbells should be in front of your shins.
Perform the next steps in one fluid motion.
Extend your legs and drive your hips forward by engaging your quads, glutes and hamstrings.
As you reach a standing position, raise yourself onto your toes by engaging your calves.
Simultaneously engage your back and shoulders to raise the dumbbells towards your chest, flaring your elbows out to either side—your upper arms should be parallel to the ground.
Hold this position for a moment.
Return to the starting position.
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