Dumbbell Moves: Weighted Calf Jumps

Develop sexy legs with my lower body dumbbell workout!

Works

  • Calves
  • Quadriceps
  • Glutes
  • Core

Calf Jumps

I believe that the best way to train the calves is through controlled explosive power. You can do basic calf raises all the time and develop bigger calves, but functionally, I’d rather jump higher, land softer, and have the dexterity of a cat.

Jump training, or plyometrics is a great way to add all of these components into your fitness program. In this exercise clip, I do a 1-leg weighted calf jump to develop 3 crucial components of athleticism: strength, explosive power, and balance.

You can experiment with different weights and intensities, but I think that you’ll find that this is a more fun and interesting way to do calf raises.

Method

  1. Choose a pair of dumbbells that you can do 20-50 repetitions with. The weight that you choose should really make the calves burn during your last few repetitions.
  2. Balance on one leg, and stand on the ball of your foot.
  3. Begin to hop and while hopping, prevent the heel of your standing leg from touching the ground. You’ll want to launch evenly off the entire ball of your foot, and land as softly as you can back on the ball of the foot. Try to keep most of the work in the calf. The deeper that you bend the standing knee during this hopping exercise, the more your quadriceps and glutes will be recruited into doing the work.

Modifications

  1. If you have balance or knee issues, these calf raises can be performed while using both feet at the same time, instead of balancing on one leg.
  2. Another option you can use is to perform these calf raises without any dumbbells.

Weighted Calf Jumps

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