Calf Workout (SORE IN 6 MINUTES!)

Calf Workout (SORE IN 6 MINUTES!)

What’s up, guys? Jeff Cavaliere, Well, it’s the on you’ve been asking for and
the one you’re going to hate me for tomorrow. Sore in Six Minutes is back. This time we’re hitting the calves. Now, I was blessed with the wrong name: Jeff
Cavaliere. Calfaliere? Not so. Certainly one of those ‘calf-nots’, but I
do know that in order to train them you really only have a couple options. You’ve got to focus on your soleus, and you’ve
got to focus on your gastroc. Those two muscles in the calf. The difference is, one requires that you have
your knees straight when you train them – that would be the gastroc – and one requires
that you have your knees bent when you train them. That would be the soleus, but all they do
is plantar flex the foot. They point the toes downward. So we can do that in two different ways. The entire Sore in Six Minutes workout here
is going to bounce back and forth between the two. Now, the first exercise that we’re going to
focus on is the one I gave you before, which I still think is the best calf exercise you
can do. You’re going to spontaneously load your calves
with your entire bodyweight in a very demanding position. It looks sort of like this. Well, exactly like this, actually. This is where we start. Then you’ll come back again. Then we’ll come back again. Three times in this workout. You get down on the ground here, you put your
feet under a bench that has a straight bar here. Now, not all benches are like this. You can pan around over there, Jessie, and
show them that bench there has an angle arm. That’s not going to work. Really, anything that you can anchor your
feet under will be key. What we’re looking for is the foot underneath
here so when I launch my body away – as you’ll see in a second – the only thing
that’s holding me down is that my feet have to do this to hold on and grab. They’re really grabbing onto here. That is why this becomes an enormous calf
exercise, because you’re basically grabbing on, and holding on for dear life. Then when I launch my body back down they
can rest, and then I come back out again, and then they press, and hold on. So again, that really demanding plantar flexion
here. So what it looks like is, when I get in this
position, we basically hook our feet together underneath, we sit back, and then we launch
our body out. That is where we’re holding the entire weight
of our body here with that contraction. Here, launch, and pull out. Feet are pointing down there. And we do this straight out for a minute,
as long as we can. If we need to we can take a physio ball, we
can hold it here, on top, and guide ourselves and spot ourselves. But we continue to do that for the entire
minute. Then we come up – because remember, I said
we have two exercises? The second thing we have to do is we have
to use our gastrocs. So we grab a dumbbell and we come over here,
and you can see that we’ve got a block, or a box up. It doesn’t matter what you have setup here,
but you need something not very high, about 4″, or so that’s going to help us to do two
things. When I put my feet up against it like this
what it allows me to do is it actually allows me to lean a little bit forward. But more importantly it gets my knees in the
full extension. Again, we’ve said that in order to get the
gastroc we want to train this with a fully extended knee. So now I’m in this position. The second thing that’s done is it’s already
put a pre-stretch on the calves. So with my toes pointing straight ahead I’m
going to be able to lean forward to support myself against whatever it is – squat rack,
whatever you’re doing this on – hold the dumbbell down here in front of you. You’ve almost created somewhat of a donkey
calf raise positioning because of this leaning forward and demanding this knee extension. Then we’re going to come up, we’re going to
perform our reps up halfway, back down so we get an additional stretch, and then all
the way up, contracting, and then down all the way. So we’re getting two eccentric contractions
for every, single rep. The first time through, we do that for a minute. We come back over here, we do another minute
of this. The second time we turn our toes out. So this position here, toes out, and that
way. So we’re working more of the inner gastroc. Then we come back here one more time, and
then we come in one last time here. We point toes in, together – again, working
more of the outer gastroc. Again, doing it in the same one and a half
rep form. So we put it all together, take you through
the torture. Simple. Two exercises. But not easy. I don’t think you’re expecting it. So there you have it, guys. Another Sore in Six in the books. No, we’re not entirely done yet. But if you haven’t seen the rest of them where
we covered our chest, our shoulders, our biceps, our legs; they’re all on this channel, guys. Make sure you check them all out. Remember, above all else, make sure you’re
not trying to do them all together. The Sore in Six series is not meant for that. It’s meant to prove to yourself – especially
those guys that say “Oh, I could never get my calves to respond.” That’s not true. I promise you, if you do this workout they’ll
be responding and tomorrow they’re going to be yelling at you, and you’re going to be
yelling at me. The fact of the matter is, you can always
get them to respond if you train them hard enough, and if you train them the right way. If you’re looking for a program that puts
it all together for you, trains the right way, make sure we train you hard, but at the
same time we have a respect for your body. We make sure we’re not banging you down to
the ground to the point where you can’t even train at all anymore, like a lot of other
programs. It’s over at We put the science back in strength. In the meantime, whatever else you want me
to cover here on this channel, make sure you let me know and I’ll do my best to do that
in future videos. Maybe there’s another Sore in Six that I haven’t
covered yet. Let me know and I’ll do my best to do that. All right, guys. See you soon.

Comments (100)

  1. 1:38 @athlean shoes?

  2. Anyone able to confirm that weak calves grow using this method?

  3. Tube socks for life!

  4. Mf always sound out of breath even while sitting down

  5. For everyone that's super pumped about trying this tomorrow for the first time… take it easy! You will hardly feel any fatigue or soreness after workout, but the next day you'll be walking around like a senior citizen. Might even get worse the day after, and last up to 5 days. With slight tendonitis in the knee area. It's no joke! 😀

  6. I’m trying this tomorrow and I already feel sister sore

  7. 2:25 DAMN!!!… THAT ASS THO!!!

  8. I seem to like people don't know anything about genetics. Genetic is the shape of your muscles, not the size, genetic is the time it takes you to build muscle, it takes time and effort to build calves, I even know people that want to lose calf size because it looks unproportional next to their torso. What you need is willpower to train till you die even if it doesn't please you your children will have it better thanks to your time invested in training your calves. So think about that, stop being selfish.

  9. Wait someone correct me if im wrong I thought it was toes pointed in that works the interior gastrocs? At least that's what i've heard.

  10. Who else is watching this while laying on their couch

  11. Can you make a newer calf workout? even slight variation will do, I think I almost tore my right calf muscle on the first exercise because I didn't hook my legs properly or uneven weight/ load distribution

  12. Is it wise to do a calf workout like this everyday?

  13. 2:20 so that's why porn stars have buff calves

  14. Any good exercise for those with a short head gastrocnemius?

  15. This is crazy awesome! Awesome! Thank you so much!

  16. Try this for calves too-
    1) Sit on a bench with your back against the back of it, so its up like an L shape
    2) on the second exercise, jeff uses that step, basically do the exact same thing with your feet but put dumbells on your knees, so your essentially doing the "tip-toe" motion but sat on the bench.

    Hope that makes sense just hard to look as good as jeff doing these exercises and i find this one makes you look normaller?

  17. Hey I notice you're exercising the Soleus? Why is that necessary? Its a very small muscle that barely ever gets used?

  18. I don't have small ones not big ones i just wanted to watch this video

    Does just running a lot help you get bigger ones?

  19. Again. He is forgetting there are many equipment available in gym to this instead sticking ur legs under machine

  20. Why are my calves sore just at the top (behind my knee) after doing this but not the whole calf muscle (the bigger part)? So sore I’m limping around but feel like the whole muscle didn’t get worked.

  21. No pain no gain??

    the calves launchers really hit the actual calves like!

  23. I dont have small calves it's just mine are all jiggly and weak

  24. Damn good workout thanks Jeff ?

  25. Can your please cover another way

  26. Great movements, Jeff! Can’t wait for try this. One question, does it matter if I hold the dumbbell with the same arm each time or would it serve me better to alternate due to muscle engagement? Thanks!

  27. Are toasters in the dumbell family?

  28. I've been doing this for almost an year (only isolated exercise I do for calves) and I must tell you that I can really see the difference! Even though I still have somewhat skinny legs, they feel and look much more developed and fit (more than some Personal Trainers or bigger guys). I do get some stares from now and then since I'm the only person at my gym doing this kind of exercise but the results really show off! If you're starting off this may feel like torture but hey, it's just 6 min 😉
    Edit: Forgot to mention, I usually have to warm up and stretch the underside of my feet first because I have a tendency to get cramps in the first minute…

  29. And I thought I had tried every calf excersise variation, thanks Jeff

  30. If I could I would shake your hand. Thank you for ending my upset ways of training calves with no results. No more loading weight on my knees or back. This will work for me. Thank you Jeff.????

  31. Thank you for this video. I've found my people.

  32. Can’t believe the sore in 6 minutes series was 2 years ago. Didn’t realize i’ve been watching this channel so long!

  33. I do very high reps and heavy weight for my calves and they burn like crazy after every set. I have naturally big calves and I love the DOMS the next day. Calves respond to high reps and heavy weight because they are a very dense muscle Also, when they start to burn work through the pain I love working legs.

  34. Just ran 10 km a day

  35. Jeff please make the “Perfect Calf Workout”

  36. Excellent and simple, my favourite thanks.

  37. 2:00 why are your calves breathing

  38. Tried the move on my knees all it did was kill my hamstring ?

  39. The first time i did it i felt it on my calves but the second time i did it i felt it on my toes… toe workout… sad?

  40. LOVE the first workout ? OMG it's such a feel good exercise. Calves tensioning, lower back working too, and the best part is you just have to let ur body go and pull yourself back

  41. Kevin durant needs jeff

  42. so jesse was your camera man before

  43. It's been two days and it still hurts 🙁 I will have to be more careful with this next time.

  44. The first exercise is more for hamstrings than for calves

  45. what I don't like about workout videos is that they play this gore music, play Mozart instead mate!

  46. After running around 1800m on road I m feeling lot of pain in leg calf muscle plz help

  47. Seat calf raises and standing calf raises are the same more or less yes ????

  48. My calves are weak sauce, haven't directly trained them in years, had to do this with no weights.

  49. Thank you Jeff. So what developes the lower part between the ankle and the bottom of the hoof?

  50. How often do you have to do this in the week?

  51. 1 like = 1 prayer for Jeffs shoes

  52. Really! Looks like a worthless cause

  53. These are painful when you're new to it but just do it don't skip leg day

  54. Man my calves won't grow wtf

  55. My body is basically like spiderman but im lacking in calfs

  56. Work the anterior. Dumbbells on top of the feet, in seated position. Lift toes as high as possible.

    Supination and pronation of the foot using either a light resistance band or dumbbell (you'll need to figure body and leg positioning…too complicated to try here).

  57. Thanks for the teaching ?

  58. Is it fine to do calf raises on the leg press?

  59. you're videos are really helpful..

  60. you're videos are really helpful..

  61. That left shoe is hungry! Mouth open and all 🙂

  62. When I just do calve launches my calves don't feel sore as much, unless I do like a Schwarzenegger barbell calve raise. Is that dated?? #Jeffcavalier

  63. Does it burn more at the calves? Or hamstrings?

  64. I tried these exercises and got a terrible pain in my lower calf. The doctor told me that I had messed up my Achilles tendon. It's been months since this happened & I still get the pain. Be careful!

  65. Hopefully this will turn my calves into COWS

  66. No pain no gains

  67. I tried the calf launch at the gym with a barbell to anchor my feet. My calves seized up after the first rep and I had to go walk the cramp off. I really want to be able to perform the exercise for calf growth and development but I don't want my calves to cramp up while executing the reps. Any advice on how to avoid the calf cramp? And go…….

  68. Cavaliere is a genyus!

  69. How my times should I work out my calves ???

  70. When I do this exercise, then I feel it above my lowerback by my hip. Does anyone know how that come?

  71. Can anyone inform me of the frequency of training calves. Should it be daily, like I heard?

  72. Where can I get a pair of them kicks

  73. Love the outside-the-box thinking. I would have never thought of some of these exercises.

  74. Athlean x shoes?

  75. I did this using the side of the smith machine for the first exercise… and it was killer! Will definitely be doing this again. Thanks Jeff Calf-aliere 🙂

  76. How often should these be done?

  77. are these good as warmups for a leg workout? or how can you mix them in with a leg workout?

  78. Me at home, putting my feet under my couch..

  79. Will give it a like after I trial it for a couple of months.

  80. My upper body is like bulky but when it comes to my lower body it’s just skinny.

  81. All victory and glory to us!Who are not indifferent – a Charity collecting on the equipment -WebMoney WMID 879329632430 Z721659873225

  82. I'm going to try to do this 3 times a week for a month. I won't be able to walk after a week.

  83. How about "Sore for 6 Days?" ?

  84. can I get some help? I've tried these and I feel my hamstrings a lot. I point my toes but my calves seem to be doing none of the work.

  85. If you have any of Jeff’s programs you know he is proficient in exercises that snap your shit up. Does this work?

  86. You weren’t playing about being sore my shit HURT

  87. My calves are big naturally but my thighs are kinda small

  88. Can ur calves grow from this

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