Tire Flip: Video Tutorial & Exercise Guide
| Workout | Tire Flip |
| Primary Muscle Group | Quads |
| Secondary Muscle Group | Glutes, Hamstrings, , Lats, , Traps |
| Equipment Required | Heavy Tire |
| Force Type | Compound |
| Mechanics | Full-Body Strength |
| Exercise Type | Strength and Power |
| Difficulty | Intermediate |
Tire Flip: Video Tutorial & Exercise Guide
Secondary Muscles Group
Tire Flip: Step-by-Step Guide
- Step 1: Stand in front of the tire with your feet shoulder-width apart. Squat down and grip the bottom edge of the tire with both hands. Keep your chest up, back straight, and your core tight.
- Step 2: Push through your heels and lift the tire by straightening your legs. Use your legs and hips to drive the movement, not just your back. Keep the tire close to your body as you lift.
- Step 3: As the tire reaches hip height, step forward with one foot and push the tire upward with your arms. Drive the tire over using your legs and core for power.
- Step 4: Let the tire fall forward onto the ground. Reset your stance and posture before flipping it again.
- Step 5: Repeat for your set reps or distance. Focus on controlled, powerful movements each time. Stay strong—you’re nailing it!
Tire Flip: Overview
The Tire Flip is a functional strength exercise that works your entire body. It builds power, coordination, and endurance by mimicking real-life lifting and pushing movements. It’s a great way to add variety and intensity to your strength training.
Tire Flip: Benefits
Tire Flips strengthen your legs, back, arms, and core. They improve your explosive power, coordination, and endurance. This move also helps build grip strength and trains your body to handle dynamic, full-body movements.
Tire Flip: Pro Tips & Advanced Techniques
- Use Your Legs: Focus on driving with your legs and hips to avoid straining your back.
- Stay Close to the Tire: Keep the tire close to your body for better control and leverage.
- Control the Flip: Push the tire over smoothly instead of letting it slam down.
- Breathe Through Each Flip: Inhale as you squat and exhale as you push the tire up.
Tire Flip: Progression Plan
Beginner
Intermediate
Advanced
Tire Flip: Frequently Asked Questions (FAQs)
What muscles does the Tire Flip work?
+It works your legs, back, arms, and core, along with grip strength.
Can Tire Flips improve cardio?
+Yes! They get your heart rate up and build endurance while strengthening your body.
How do Tire Flips build power?
+They train explosive strength by engaging multiple muscle groups in a dynamic movement.
Are Tire Flips good for beginners?
+Yes, but start with a lighter tire and focus on mastering your form.
How often should I do Tire Flips?
+Incorporate them 1-2 times a week as part of your strength routine.
What mistakes should I avoid?
+Don’t round your back or lift with your arms alone. Always drive with your legs and keep your movements smooth and controlled.
