Prepare an appropriate weight and move the barbell behind your head so that it rests on your shoulders. Put your toe tips on the disc and let your heels protrude off of the back of the disc. Your feet should be at shoulder width.
From the starting position contract your calf muscles (m. gastrocnemius) as you go up and stand on your tiptoes. Exhale going upwards. Inhale while you go down with your heels going slightly below the disc level.
Watch for sideway rotation of tiptoes and heels. The knees are in a parallel plane with your tiptoes.
Start with lighter resistance.
Standing barbell calf raise is a standard calf exercise. It is important not to look down or lower the head – it can get you out of balance.
Calf raises are more effective using a platform so that the wheels will have to pass longer trajectory. Calf raises using one leg only make the exercise twice as hard.
A variation of this exercise using the machine is preferable wherever machine is available. In this case the calf machine has no real disadvantage comparing to barbell. On the contrary – using barbell can cause or aggravate lower back problems.
Keep the correct posture. Do not bend your back and keep the legs stretched at all times during the exercise.