How to Train Your Calves With a Harness

A harness is simply a strap with an attachment on the end for weights to be fitted to, used for several different purposes. It is most commonly used by weight lifters on the neck muscles, by attaching the harness to the head and moving the head in a controlled movement to strain the neck muscles. With a little ingenuity, a harness is also often used on many other muscle groups, such as the calves, for muscle-specific training.

Things You'll Need

  • Bench
  • Ledge or step
  • Harness
  • Weights
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Instructions

    • 1

      Attach the appropriate amount of weight to the harness. If you are unsure how much weight you can handle, start small, with 20 pounds for example, and try out the exercises. Work your way up from there, in increments, settling on a weight that is difficult, to strain your muscles, but still controllable.

    • 2

      Sit on the bench and put your leg through the harness so that the harness is resting on your thigh, which should be parallel to the ground. The harness should be as close to the knee as is comfortable. Push your heel up off the ground from the toes, which will raise the weight and strain your calf muscle. Make sure to lower the weight in a controlled manner.

    • 3

      Stand with your toes on the ledge or stairs, and put the weighted harness around your neck, waist or hold the harness in your hands if you are comfortable doing so. Lower yourself, in a controlled manner, so that your heels go below the level of your toes, and then raise yourself back up, so that you are standing on the tips of your toes. Repeat the motion. Brace yourself against a wall or whatever is convenient if you find yourself off balance.