![\"\"](\"\/blog\/wp-content\/uploads\/2018\/02\/calves-660x440.jpg\")
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\u2022\tStart with the barbell on your back as you would for a back squat. Load the bar according to YOUR ability level. An empty barbell would be fine to start.
\n\u2022\tStand with your feet slightly more narrow than shoulder-width, with the balls of your feet on top of plates
\n\u2022\tContract your calves and press up as far as possible onto the balls of your feet. Hold for 1 second at the top and slowly return all the way down to the ground. Repeat for 10 reps x 3 sets<\/p>\n
\u2022\tSet up so that there\u2019s some type of weight positioned on your lower back (weight chain belts work well here). Bend over to a 45\u00ba angle and keep legs straight.
\n\u2022\tContract your calves and press up as far as possible onto the balls of your feet. Hold for 1 second and slowly return down to the ground. Repeat for 10 reps x 3 sets.<\/p>\n
\u2022\tLoad up a leg press machine and keep your legs straight. Place the balls of your feet on the platform with your heels hanging off.
\n\u2022\tContract your calves and press the platform up as far as possible. Hold for 1 second and release back as far as possible. Hold for 1 second at the bottom and repeat for 10 reps x 3 sets.<\/p>\n
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![\"\"](\"\/blog\/wp-content\/uploads\/2018\/01\/sw2s-online-program-833x440.jpg\")
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