the Rise on the heels in the Smith machine

The rise on the heels in the Smith machine — technique exercises:

1. Adjust the barbell in the Smith machine for your height and stand on the platform under the fretboard.
2. To come to the platform is necessary so that the heels were on the platform, and the socks were in front of her, as shown in the figure. Socks facing forward, feet shoulder width apart.
3. Now put the neck on the shoulders, keeping the described stop position, and lift the barbell up, straightening the knees. Keep the torso in an upright position. The knees should remain slightly bent. The bar is on your shoulders for balance.
4. On the exhale, lift your toes, tensing your calf muscles and resting on your heels. Make sure the knees remain stationary. Hold at the top for a few moments before you fall down.
5. On the inhale slowly return to starting position, lowering his socks down.
6. Complete the required number of repetitions.

Variations: for the complexity of the exercise, you can take the help of a partner put a dumbbell between your feet. If you change the position of the platform, slide it forward or backward you can change the load on the gastrocnemius muscle.

Video exercise: