Tire Flip

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

• Approach the tire, squat down low, and wedge your fingers deep under the tire with a wide stance.
• Press your chest flat against the tire and keep your spine in a neutral position before lifting.
• Drive explosively forward and upward through your legs and hips to lift the tire.
• Transition your hands from a pull to a push at chest height, then drive the tire forward to complete the flip.

Common mistakes

• Lifting with a rounded lower back, which puts excessive stress on the spine.
• Trying to curl the tire with the arms instead of driving the weight with the legs and hips.
• Failing to transition the hands quickly, causing the tire to stall at the chest level.

Frequently asked questions

How do I choose the right tire weight for training?

Select a tire that you can flip with explosive power while maintaining proper spinal alignment.

Is the tire flip a lower body or upper body exercise?

It is a full-body movement that relies on lower body power for the lift and upper body strength for the transition and push.

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