Exercise Profile
- Target Muscle Group
- Exercise TypeStrongman
- Equipment RequiredTire
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Adductors, Biceps, Calves, Chest, Forearms, Glutes, Hamstrings, Lats, Lower Back, Shoulders, Traps, Triceps, Upper Back
Target Muscle Group
Quads
Tire Flip Overview
The tire flip is a strongman exercise and an exercise that challenges the whole body.
The beginning of the tire flip mimics a deadlift, working the muscles of the lower body and back. The end of the exercise is a push in which you should generate force through your chest, shoulders, triceps, and legs.
The tire flip is primarily used as a cardio/conditioning exercise, but can be used as a strength building exercise as well.
Tire Flip Instructions
- Setup in a comfortable athletic position with the feet at roughly shoulder width apart and your arms by your sides.
- Hinge forward and set your chest on the tire with your hands underneath.
- Drive into the tire and extend your legs to initiate the movement.
- Once your legs are extended, continue to drive the tire forward by raising a knee and slightly rotating your hands to prepare to push.
- Push the tire over using your arms to complete the repetition.
- Repeat for the desired number of repetitions.
Tire Flip Tips
- Please note, in the starting position, your weight should be shifted forward into the tire and the heels slightly off the ground. The start position should NOT be a squat. It is a drive into the tire, not a pull with the arms.
- This movement should occur primarily with the legs, not the arms. It’s not a pull, it’s a push with the legs initially and then a push with the arms once the tire gets vertical.
- If you’re finding that your biceps tendon get irritated or inflamed the day after tire flips then you might want to consider that you’re overusing your arms and not enough of your legs.
- During the start position, one should have a fairly neutral spine and not allow their upper back to round. If you feel like you can’t get into position without rounding, it might be because you’re trying to squat the weight as opposed to the proper setup (see above).
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