# Tire Flip

URL: https://heatsy.app/ex/tire-flip

Also known as: Tyre Flip, Tire Flips, Tyre Flips, Tractor Tire Flip, Tire Turn, Giant 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](https://heatsy.app/ex/deadlift)
- [Sled Push](https://heatsy.app/ex/sled-push)
- [Trap Bar Jump](https://heatsy.app/ex/trap-bar-jump)