Tire Flip

Also known as: Tyre Flip, Tractor Tire Flip

StrengthExplosiveFunctional

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Body Part: Glutes

Description

The tire flip combines a leg and hip drive with a forward push to turn a heavy tire over. Crouch close to the tire, grip underneath its edge and drive forward and upward. Step in as it rises, move your hands onto the tire and push it over, keeping your fingers clear of the edge that lands.

How to Perform

Choose a tire weight and size you can control with good form. Use a clear, level surface with enough space in front of the tire.
Stand close to the tire with your feet about shoulder width apart. Point your toes slightly outward and keep the tire centered in front of you.
Squat down by bending your knees and hips. Keep your chest up, back neutral, and head in line with your spine.
Reach under the bottom edge of the tire with both hands. Use a firm grip with your arms straight and pull the tire close to your body.
Drive through your feet and extend your knees and hips together to lift the tire. Keep your back neutral and avoid rounding or pulling mainly with your arms.
As the tire rises to about chest height, step one foot forward and bring your knee toward the tire to help guide it upright.
Move your hands from underneath the tire to the front or top edge, then push it forward until it falls onto its opposite side. Keep your fingers clear of the landing edge.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Choose a tire you can move smoothly through the lift and push phases.
As the tire rises, step in and use one knee to help guide it upright if needed.
Keep your fingers clear of the bottom edge when the tire lands. Release or move your hands away before it hits the ground.
Use a clear, flat training area with enough room in front of the tire. Make sure no one is standing in its path.
Exhale through the lift and take a fresh breath before the next flip.

Common Mistakes

Starting with the hips too high and turning the flip into a stiff leg lift.
Rounding the lower back.
Pulling with the arms before generating force from the legs and hips.
Standing too far from the tire, which makes it harder to keep the load close.
Trying to lift the tire only vertically, without driving forward and upward.
Failing to transition the hands quickly from the bottom edge to the top of the tire.