Deadlift to Calf Raise (Barbell)
The Barbell Deadlift to Calf Raise is a compound exercise that combines a classic hip hinge with ankle extension to target the entire posterior chain. It strengthens the hamstrings, glutes, and lower back while simultaneously building calf size and improving balance.
Since this compound movement relies heavily on the weakest link—usually the calves or balance—our AI analyzes your RPE and weight data to ensure you aren't sacrificing deadlift mechanics just to perform the calf raise. By integrating your daily recovery metrics like HRV and sleep, the app determines whether you have the central nervous system capacity for this coordination-heavy lift or if you should separate the movements. If you report lower back tightness, the system references your pain history to automatically substitute a safer regression like the dumbbell variation.
Form Cues
- Hinge at your hips to grip the bar with a flat back
- Drive through your heels to lift the weight
- Keep the barbell in contact with your legs throughout the pull
- Transition smoothly onto the balls of your feet at the top
- Squeeze your glutes and calves simultaneously at the peak
- Don't round your lower back during the lift
- Don't let the barbell drift away from your body
- Don't use momentum to bounce into the calf raise
- Don't hyperextend your spine by leaning back at the top
Common Mistakes
- Rounding the lumbar spine
- Allowing the bar to drift forward
- Rushing the transition to toes
- Shrugging shoulders at the top
Muscles Worked
This exercise is a total posterior chain builder, primarily engaging the erector spinae, glutes, and hamstrings to execute the heavy deadlift portion. The secondary addition of the calf raise specifically targets the gastrocnemius and soleus at the point of maximum hip extension, while the upper back and forearms work isometrically to stabilize the load.
Primary
Secondary
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