Tire Flip

Body region

• Legs
• Glutes
• Back
• Shoulders

Muscles

Main

• Erector Spinae
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Helps

• Deltoid
• Pectoralis Major
• Trapezius
• Biceps Femoris
• Semitendinosus
• Semimembranosus
• Triceps

Holds

• Multifidus
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Tire

Technique

1. Stand close to a large tire with the feet a little wider than shoulder-width and the toes under the edge.
2. Squat down and get the fingers under the tire, with the chest against it and the back flat.
3. Drive up through the legs, lifting the tire as you extend the hips and knees.
4. When the tire reaches your thighs, step in, bring the knee under it and push explosively to flip it over.
5. Step back and reset for the next flip.

Cues

• Start with the legs, then drive the hips and push.
• Keep the chest low and the back flat at the start.
• Use a tire size you can handle.

Common mistakes

• Starting with straight legs and pulling with the back.
• Rounding the lower back at the start.
• Standing too far from the tire.
• Letting the tire roll onto the feet.

Alternatives

• Deadlift
• Sled Push
• Trap Bar Jump