Best Beginner Calves Workouts With Barbells

The Standing Barbell Calf Raise is a calf exercise that uses a barbell for added weight. It focuses on strengthening your calves and can be more challenging than regular calf raises since you can lift more weight.

How to do it

1. Set a barbell on a rack at shoulder height.
2. Stand under the bar, resting it on your upper back.
3. Stand up to lift the bar off the rack and take a step back.
4. Position your feet hip-width apart, with a slight outward angle.
5. Lift your heels off the ground by pushing through your toes.
6. Lower your heels back to the starting position.

The Barbell Seated Calf Raise is a simple exercise that targets your calf muscles. By sitting while you perform this movement, you can focus better on working your calves without worrying about balance.

How to do it

1. Sit up straight on a bench with your feet on a raised surface like a block or plate.
2. Hold the barbell across your thighs, avoiding your knees.
3. Press down through the balls of your feet to lift the barbell by contracting your calves.
4. Hold the raised position for a moment before lowering the weight back down slowly.
5. Keep your core tight, shoulders back, and chest up while performing the exercise.
6. You should feel a good stretch in your calves during the movement.

The Calf Raise to Shrug is an exercise that strengthens your calves and traps by combining a calf raise and a shoulder shrug. It's great for developing explosive power and can help with Olympic lifting techniques.

How to do it

1. Hold a dumbbell in each hand at your sides with palms facing in.
2. Stand with your feet shoulder-width apart and engage your core.
3. Lift your heels off the ground to stand on your toes while shrugging your shoulders up to your ears.
4. Hold the position briefly, then lower your heels and shoulders back to the starting position.