Tire Flip

The strongman classic — explosive full-body movement flipping massive tires to build raw power, strength, and mental toughness

⚡ Quick Reference

Aspect	Details
Pattern	Hinge + Push
Primary Muscles	Glutes, Hamstrings, Quads
Secondary Muscles	Lower Back, Upper Back, Chest
Equipment	Large tire (200-600+ lbs)
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Tire selection: Choose appropriate tire weight for your level
Surface: Place tire on flat, stable surface with room to flip
Approach: Face tire, stand close to it
Grip: Reach under tire, palms up (supinated), hands wide
Stance: Feet wider than shoulder-width, toes slightly out
Body position: Hips back, chest up, back flat
Core: Braced hard

Tire Weight Selection

Experience	Tire Weight	Source
Beginner	200-300 lbs	Small tractor tire
Intermediate	300-450 lbs	Medium tractor tire
Advanced	450-600+ lbs	Large tractor/truck tire

Setup Cue

"Hips back, chest up, explode through the tire like a deadlift into a push"

Safety First

Wear closed-toe shoes with good grip
Check tire for sharp objects, metal, or damage
Ensure clear space around tire (nothing to trip on)
Warm up thoroughly — this is explosive and demanding

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Deadlift Phase
🦵 Knee Drive
💪 Push/Press Phase
🔄 Reset

What's happening: Gripping tire, ready to deadlift it up

Hands gripped under tire, palms up
Wide stance, feet angled out slightly
Hips back, knees bent
Chest up, back flat
Core braced hard
Eyes forward

Feel: Full-body tension, ready to explode

Key Cues

Primary Cues

"Deadlift it up" — use your hips and legs, not your back
"Drive your knee into it" — this is the secret to getting it vertical
"Push it away" — press the tire over explosively
"Fast hips, not fast arms" — power comes from lower body

Tempo Guide

Goal	Tempo	Example
Power	Explosive	Max speed on each phase
Strength	Controlled explosion	Heavy tire, perfect form
Conditioning	Fast reps	Light tire, continuous flips

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension during deadlift phase	`█████████░` 90%
Hamstrings	Hip extension, drives tire up	`█████████░` 85%
Quads	Knee extension, knee drive	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Lower Back	Stabilizes spine during lift	`████████░░` 75%
Upper Back	Holds posture, assists pull	`███████░░░` 70%
Chest	Pushes tire over	`██████░░░░` 60%
Shoulders	Stabilizes and presses	`██████░░░░` 60%
Triceps	Extends arms during push	`██████░░░░` 55%

Stabilizers

Muscle	Role
Core	Stabilizes entire movement, transfers force
Grip/Forearms	Grips tire throughout entire flip

Unique Benefit

Tire flips train the entire kinetic chain — from grip to glutes, nothing is left untouched. It's one of the most complete full-body power exercises.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Rounding back	Spine flexes under load	Severe back injury risk	Chest up, back flat, brace core
Pulling with arms	Biceps do the work	Bicep tear risk	Keep arms straight, use hips
No knee drive	Tire doesn't get vertical	Can't complete flip	Drive knee under and into tire
Lifting with back	Lower back does the work	Back strain/injury	Drive with legs and hips
Too-narrow stance	Poor base of support	Less power, balance issues	Wide stance, toes out

Most Common Error

Trying to bicep curl the tire — your arms should stay relatively straight. This is a deadlift + push, not a curl. Pulling with biceps can cause a tear.

Self-Check Checklist

Back stays flat throughout (no rounding)
Driving with hips and legs, not arms
Knee drive into tire to elevate it
Explosive hip extension
Core braced hard entire time

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Light Tire	200-250 lbs	Learning movement
Deadlift Focus	Practice deadlift only	Building strength base
Partner Assist	Partner helps lift	Learning technique

Variation	How	Emphasis
Standard Flip	300-400 lbs	Balanced power/strength
Continuous Flips	Multiple reps, no rest	Conditioning
Single Flip	Max effort, one flip	Pure strength

Variation	How	When to Use
Heavy Tire	500-600+ lbs	Advanced strength
Tire Flip Sprint	Flip + sprint to tire	Conditioning/power
Tire Flip & Press	Flip then overhead press tire	Maximum challenge

By Target

Target	Variation	Change
Power	Light tire, max speed	Fast, explosive flips
Strength	Heavy tire, low reps	Maximum load
Conditioning	Medium tire, high reps	10-20+ continuous flips
Sport-Specific	Competition weight	Match your event

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Power	4-6	3-5	2-3 min	Medium-heavy tire, max speed
Strength	3-5	1-3	3-5 min	Heavy tire
Conditioning	3-5	10-20+	60-90s	Light-medium tire

Workout Placement

Program Type	Placement	Rationale
Strongman training	Primary movement	Event-specific
Athletic training	Power day	Explosive full-body
Full body	Finisher	Conditioning/mental toughness
Leg day	Accessory	Posterior chain work

Progression Scheme

How to Progress

Start with a tire you can flip 5-8 times with perfect form. When you can do 10+ reps, move to a heavier tire. Don't rush — technique is critical for safety.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Deadlift	Building base strength
Power Clean	Learning explosive hip extension

Progressions (Harder)

Exercise	When Ready
Heavy Tire Flip	Standard tire is manageable
Tire Flip Sprint	Want conditioning challenge

Gym Alternatives

Alternative	When to Use
Deadlift	No tire available
Sled Push	Similar full-body demand

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Back issues	High spinal load	Skip or use lighter tire
Bicep tendon problems	Tear risk	Avoid or keep arms straight
Shoulder issues	Stress during push phase	Skip or modify
No strength base	Too advanced	Build with deadlifts first

Stop Immediately If

Sharp pain in back during lift
Pop or tear sensation in biceps
Inability to maintain flat back
Dizziness or chest pain

Critical Safety Rules

NEVER round your back — this can cause serious injury
Keep arms relatively straight — don't bicep curl the tire
Warm up extensively — this is explosive and demanding
Start light — learn technique before adding weight
Check tire for hazards — sharp metal, nails, etc.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension (deadlift phase)	Full	🟠 Moderate-High
Knee	Extension, drive	Full	🟡 Moderate
Ankle	Plantarflexion	Moderate	🟢 Low
Shoulder	Flexion, pressing	Full	🟡 Moderate
Elbow	Extension during push	Partial	🟢 Low
Spine	Isometric stabilization	None (stay neutral)	🟠 Moderate-High

Joint Health

Keep a neutral spine throughout. The explosive nature puts significant stress on the spine — perfect form is non-negotiable.

❓ Common Questions

How heavy should my first tire be?

Start with 200-250 lbs to learn the movement. Focus on perfect technique before moving to heavier tires.

Where do I find a tire?

Tractor supply stores, tire shops, or farms often have old tires they'll give away or sell cheaply. You want a large tractor or truck tire.

Is this dangerous for my back?

With proper form (flat back, hip hinge, core braced), it's no more dangerous than a deadlift. With poor form (rounded back), it's very dangerous. Technique is critical.

Can I use tire flips for cardio?

Yes! Lighter tires flipped for 10-20+ reps make brutal conditioning work. Your heart rate will skyrocket.

How do I prevent bicep tears?

Keep your arms relatively straight. Don't try to curl the tire with your biceps. The lift is a deadlift, not a curl.

📚 Sources

Biomechanics & Muscle Activation:

Strongman training literature — Tier B
Athletic training research — Tier B

Programming:

Westside Barbell methods — Tier B
Strongman competition protocols — Tier C

For Mo

When to recommend this exercise:

User is doing strongman training
User has access to a tire and open space
User wants explosive full-body power work
User has solid deadlift and strength base

Who should NOT do this exercise:

Beginners without strength base → Build with deadlifts first
Anyone with back or bicep issues → Too risky
No access to tire → Suggest deadlifts and sled work

Key coaching cues to emphasize:

"Deadlift it up, don't bicep curl it"
"Drive your knee into the tire"
"Flat back the entire time — no rounding"

Common issues to watch for in user feedback:

"I can't get it vertical" → Cue to drive knee into tire
"My back hurts" → Check for rounded back, reduce weight
"My biceps hurt" → They're pulling with arms, keep arms straight

Programming guidance:

For power: 4-6 sets of 3-5 reps, full recovery
For conditioning: 3-5 sets of 10-20 reps with 60-90s rest
Progress when: Can complete target reps with perfect form
Safety first: Perfect form is non-negotiable

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Tire Weight Selection​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Gym Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Critical Safety Rules​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​