Calves / Intermediate / Isolation (single joint)

Calf Raise On A Dumbbell

A dumbbell isolation exercise for the calves.

At a glance

Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second. Tip: As you come up, roll the dumbbell slightly backward.
Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
Repeat for the recommended amount of repetitions.

✗ Bouncing fast through a short range.
Why it hurts: Runners need calves and Achilles tendons that tolerate load through full range; bouncing trains neither and can irritate the tendon.
✓ Instead: Go slowly: 2 seconds up, pause, 3 seconds down to a full heel stretch. Also train one leg at a time and bent-knee (seated) versions for the soleus.
✗ Rolling onto the outer edge of the foot.
Why it hurts: The ankle is loaded unevenly, which can strain the peroneal tendons.
✓ Instead: Push through the big and second toe so the ankle rises straight.