Tire Flip
Tire Flip is a strongman power – lifting and pushing a tire over exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Pectoralis major, Forearm muscles, Gluteus maximus, Hamstrings, Erector spinae, Deltoid, Trapezius, Triceps brachii
- Exercise type
- Strongman power – lifting and pushing a tire over
Exercise technique
- Area
Clear the tire landing path and check that the surface does not slip.
- Grip
Grip the lower tread with both hands and place your feet slightly back.
- Torso
Bring your chest close against the tire and keep your back long.
- Lift
Extend your hips, knees and ankles to drive forward and upward into the tire.
- Transition
As the tire rises, take a small step forward and use controlled thigh support if needed.
- Hand change
Move your grip onto the upper tire surface.
- Flip
Push forward with both hands, withdraw them from the falling path and let the tire turn over.
Key technique points
- Lift the tire close to you.
- Keep your elbows long during the initial pull.
- Do not trap fingers underneath.
- Generate force through your legs and hips.
- Change hand position under control.
- Keep the falling tire path clear.
Common mistakes
Curling with the biceps
Do not try to lift the tire through an arm curl.
Starting too upright
Do not leave your chest far from the tire and lengthen the load lever.
Rounding the lower back
Do not lose torso support as the tire leaves the ground.
Late hand change
Do not leave your hands under the lower edge as the tire tips.
Placing a foot underneath
Do not step beneath the rising tire.
Uncontrolled follow-through
Do not run after the tire into its landing area.
Frequently asked questions
Tire Flip: why is “Curling with the biceps” a mistake?
Do not try to lift the tire through an arm curl.
Tire Flip: why is “Starting too upright” a mistake?
Do not leave your chest far from the tire and lengthen the load lever.
Tire Flip: why is “Rounding the lower back” a mistake?
Do not lose torso support as the tire leaves the ground.
Tire Flip: why is “Late hand change” a mistake?
Do not leave your hands under the lower edge as the tire tips.
Tire Flip: why is “Placing a foot underneath” a mistake?
Do not step beneath the rising tire.
Tire Flip: why is “Uncontrolled follow-through” a mistake?
Do not run after the tire into its landing area.
What should I focus on when doing Tire Flip?
Lift the tire close to you. Keep your elbows long during the initial pull. Do not trap fingers underneath. Generate force through your legs and hips. Change hand position under control. Keep the falling tire path clear.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.