the donkey raises with a barbell

The donkey raises with a barbell technique exercises:

1. For security purposes, this exercise is best done in the rack for squats. To start, adjust the stand to the neck of your growth. Select the desired weight. Become under the neck and place it on your shoulders (slightly below the neck).
2. Hold the neck with both hands and lift the rod, pushing down and straightening the torso.
3. Step away from the squat rack, place your feet shoulder width apart. Socks slightly outward. Keep your head straight, otherwise you run the risk of losing balance. Keep your backs straight, knees slightly bent. This will be your initial position. Tip: for greater range of motion you can put socks under the feet of the wooden stand. In this case, be careful, as this complicates the exercise, requiring more coordination.
4. On the exhale, lift your heels as high as possible, gently rolling the sock, straining calf muscles. Make sure that your knees remain fixed during the execution of this movement. The knee should remain slightly bent as in the initial position. Hold at the top before you descend.
5. Slowly return to starting position on inhale, lowering your heels on the floor.
6. Complete the required number of repetitions.

Note: if you have problems with the lower back, it is better to perform lifts calf in the simulator, in which your back will be supported. Remember to keep your back straight and lower back arched during the exercise, otherwise there is a risk of injury to lower back.

Variations: there are several variants of this exercise. Instead of the squat rack you can use the simulator to lift the calf (two feet together or alternately), the simulator for the leg press or the Smith machine. Skilled athletes for greater range of motion can put socks under the feet of the wooden stand. In this case, you must be very careful, as this complicates the exercise, requiring more coordination.

Video exercise: