Tire Flip
Muscles worked
Instructions
- 1Begin 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.
- 2To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
- 3As 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Tire Flip
The tire flip is a strongman event where you lift a giant tire from the ground up to a 45-degree angle, then push it over to flip it completely to the other side. The first phase resembles an explosive deadlift, intensely engaging the quads, glutes, and hamstrings to rip the tire off the ground. The second phase turns the movement into a powerful upper-body push, involving the chest, shoulders, and triceps to complete the flip. It's a complete exercise that combines pulling and pushing strength in a single explosive movement, widely used in athletic conditioning and strongman competitions. It requires access to an appropriately sized tire and enough clear space.
check_circleBenefits
- check_circleCombines pulling and pushing strength in one movement
- check_circleBuilds explosive full-body power
- check_circleIntensely engages the quads, glutes, and hamstrings
- check_circleDirect carryover to strongman competition events
lightbulbExecution tips
- lightbulbPosition your feet close to the tire, chest against it
- lightbulbExtend your hips, knees, and ankles together to rip the tire up
- lightbulbShift your grip to the top of the tire once at 45 degrees
- lightbulbPush hard with your whole body to complete the flip
warningCommon mistakes
- warningPulling mainly with the back instead of the legs
- warningUsing a tire too heavy before mastering the technique
- warningNot adjusting grip before the push phase
- warningSkipping a warm-up before an explosive effort
helpFrequently asked questions
What tire weight should I start with?expand_more
A light to moderate tire that lets you master the full technique before progressively increasing the load.
Does the tire flip also train the upper body?expand_more
Yes, the final push phase heavily engages the chest, shoulders, and triceps.
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