Tire Flip

What is Tire Flip? Tire flip is a functional full-body exercise that involves flipping a heavy tire over by driving your body weight into it. This exercise is commonly used in strength and conditioning programs, strongman training, and CrossFit workouts to develop overall strength, power, and conditioning.

Tutorial

1. Stand facing the tire with your feet shoulder-width apart.
2. Squat down and grip the underside of the tire with both hands, ensuring a secure grip.
3. Drive through your legs explosively, extending your hips and knees to lift the tire off the ground.
4. Once the tire reaches hip height, push it over by driving your body weight forward and extending your arms.
5. Control the descent of the tire and reset for the next repetition.

Common Mistakes

• Using only your arms to flip the tire, leading to fatigue and potential injury.

• Incorrect grip technique, leading to slippage and inefficiency. - Not engaging the core muscles, which can result in lower back strain.

• Using momentum instead of pure strength, reducing the effectiveness of the exercise.

Tips for Better Results

• Focus on driving through your legs and engaging your glutes and core for power.

• Use a proper grip with fingers underneath the tire for better control. - Keep a strong and straight back throughout the movement to prevent injury.

• Start with a lighter tire and gradually progress to heavier ones as your strength improves.

Muscles Worked

• Primary Muscles: Quadriceps, Hamstrings, Glutes, Core, Upper Back, Shoulders - Secondary Muscles: Forearms, Grip Strength