Tire Flip

Also called tire flips and tyre flip.

Works

Quads, plus calves, chest, forearms, glutes, hamstrings, lower back, shoulders, traps and triceps

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.

1. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
2. As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Cues

• Chest on the tire, hips low.
• Drive forward and up.
• Knee into the tire at 45 degrees.
• Push it over with the hands.

Common mistakes

• Deadlifting with a round back.
• Curling the tire with the arms.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back and a sore elbow. Pain that's sharp or gets worse set to set means stop.

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