Elevating the front or back of the feet during certain lower body
movements can influence range of motion, body position and muscle
activation. With squats, for instance, raising the heels on a 2×4 piece
of wood, two weight plates, or a wedge (rocker) board can direct more
stress to the quadriceps and help those with tight hip flexors and
calves go deeper and stay more upright.
On semi-stiff-leg deadlifts or good mornings, raising the front part
of the feet will encourage the weight over the heels and increase the
stretch on the calves and hamstrings. Actually, it really
increases the stretch on the calves and hamstrings! Give it a shot, but
use a small weight plate under each forefoot and do it on a Smith
machine first.
I picked up this concept ages ago from the late Jerry Telle, an
exercise scientist who created a unique system of training known as
Tellekinetics. He called this one the “butt punch.” Originally described
as a good morning variation using the Smith machine, it can also be
performed with the bar low as in the semi-stiff-leg deadlift. The idea
is to basically punch the butt backwards while keeping your back flat
with the ankles in dorsiflexion (only the heels should be touching the
ground).
Butt Punch Good Morning
Butt Punch Semi-Stiff-Leg Deadlift
If you’re looking for a way to stretch and strengthen your calves and
hamstrings, give these exercises a try. I’m sure you’ll agree, they
pack quite a punch!
