VIDEO DEMO
Deficit loaded calf raise
Progression of Calf Raise
PROGRESSION · HOW TO DO IT
Deficit loaded calf raise
These steps are written specifically for the Deficit loaded calf raise. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Deficit loaded calf raise. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 02Move the pattern
Lower the heels slowly below the step, then press through the forefoot to rise as high as possible.
- 03Match the demand
The added range is the progression; do not also chase more load or speed.
- 04Finish with control
Finish tall over the big-toe side of the foot, pause, and begin the next slow heel drop. Finish over the big toe.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
CALVES & ANKLES / 13
Deficit loaded calf raise
Sets: 3–5 · Reps: 8–15
Deficit loaded calf raise is a progression of Calf Raise. Use the written card above for its exact setup and execution.
Short range: Short range means the target muscle finishes squeezed in its shortened position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The straight knee emphasizes the gastrocnemius as it moves from a deep stretch into full shortening.