CALVES
Calf Raise to Shrug
This move ties a calf raise directly into a shrug so the upward drive from your ankles feeds power into your traps. It teaches your body to transfer force from the ground up, which is useful groundwork for Olympic lifts. Expect a boost in explosiveness through both calves and traps.
How to do it
- 1
Hold a dumbbell in each hand at your sides with an overhand grip, palms facing your hips.
- 2
Stand with feet shoulder-width apart, core braced and chest up.
- 3
In one continuous motion, push onto the balls of your feet to raise your heels.
- 4
Let that upward drive carry into a shrug, lifting your shoulders toward your ears.
- 5
Hold briefly at the top.
- 6
Lower under control back to the start.
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