Calves
Trap Bar Calf Raise
The Trap Bar Calf Raise is a strength exercise with a trap bar for your calves. Share of the load in the Zulta muscle model: calves (gastrocnemius) 56% and calves (soleus) 36%.
How to do it
- Load a trap bar and place a low platform in the middle of it.
- Stand on the platform with the balls of your feet, heels off the edge, and deadlift the bar to standing.
- Stand tall with straight arms and straight knees.
- Lower the heels into a stretch, then rise onto the toes as high as you can.
- Pause at the top, lower slowly and set the bar down with a straight back after the set.
Tips
- Use the high handles to shorten the lift off the floor.
- Keep the shoulders down and the arms long, they only hold the bar.
Common mistakes
- Shrugging the bar up with the traps.
- Rounding the back when picking up or setting down the bar.
- Bending the knees to push the weight.
Muscles worked by the Trap Bar Calf Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Plantar flexion with a straight knee is led by gastrocnemius with soleus close behind; bending the knee slackens gastrocnemius and hands the work to soleus.
Trap Bar Calf Raise alternatives
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Trap Bar Calf Raise work?
Mainly the calves (gastrocnemius) and calves (soleus).
Is the Trap Bar Calf Raise good for beginners?
The Trap Bar Calf Raise is rated intermediate. If you are new, learn the Band Calf Raise first and build up from there.
What is a good alternative to the Trap Bar Calf Raise?
For example the Band Calf Raise, Cable Calf Raise and Calf Raise. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.