Tire Drag

Which muscles does it train?

Equipment needed

How to perform it

For strength, use 3 to 5 heavy carries over 10 to 20 meters with 2 to 3 minutes of rest. For conditioning and volume, use 3 to 4 carries over 30 to 50 meters at a moderate load.

Execution and technique cues

• Attach the harness securely around your torso and step forward until the tow strap is taut.
• Lean your torso forward at a consistent angle, driving your feet firmly into the ground.
• Maintain a steady walking pace by driving through your legs with every stride.
• Keep a strong, braced core to prevent any twisting or lateral sway in your lower back.

Common mistakes

• Standing too upright, which reduces leg drive and friction against the ground.
• Allowing the lower back to round under the tension of the drag.
• Taking uneven strides, which causes the tire to bounce and jerk the harness.

Frequently asked questions

What is the primary benefit of the tire drag?

It builds work capacity, strengthens the posterior chain, and develops sustained leg power without high joint impact.

Can I drag the tire backward?

Yes, dragging the tire backward is an excellent variation that shifts the emphasis to the quadriceps.

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