Single-leg calf raises (slow lowers)
3 sets of 8-12 single-leg calf raises per leg, 1 s up, 1 s hold, 5 s down. 1 min rest.
- Slot
- Strength
- Focus
- General strength
- Time
- 10 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 3 rounds, 1:00 rest
- Equipment
- Box, Chair support
How to do it
Calf strength is what keeps your heel low on a smear and your weight on a tiny edge. Stand on the ball of one foot on a step or box, heel free, a hand on a wall for balance, weight over the big toe. Rise as high as you can in about a second, hold a second at the top, then lower over 5 s, slowest at the bottom where your heel drops below the step. Pause a second and repeat. Do 8-12 reps, then the other leg. 3 sets, 1 minute rest. Start with both feet if one leg is too hard; hold a dumbbell once 12 reps are easy. Expect stiff calves the first week and keep it to twice a week.
Who it’s for
Climbers whose heels pop up on smears, and whose calves give out standing on small footholds. It’s also a good start for anyone who has only ever trained their upper body.
Common mistakes
- Rushing the way down. The slow lower is the exercise. Five seconds, slowest at the bottom.
- Weight on the outside of the foot. Keep it over the big toe, the same line you stand on a small foothold with.
- Bouncing out of the bottom. Pause before the next rep. Bouncing skips the hardest part.
- Pulling on the wall. Your hand is there for balance only.
- Doing it too often at first. Twice a week. Stiff calves in the first week are normal, and extra sessions only make that worse.
How to progress
Go from both feet to one, then hold a dumbbell once 12 reps a leg feel easy. Add weight in small steps and keep the five-second lower every time.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.