Tire Flip

1. Stand facing the tire with feet wider than shoulder width and toes a few centimetres from the rubber.
2. Squat down and slide your hands under the tread with palms up and forearms braced against the tire.
3. Drop the hips low, set a flat back and keep the chest pressed into the tire.
4. Drive explosively through the legs, lifting the tire upward and forward as your hips extend.
5. As the tire passes 45 degrees, flip one hand to a pushing position and step in with a knee to keep it rising.
6. Push the tire over with both hands until it lands flat, then reset your feet and repeat.

Common Mistakes

• Lifting with the biceps: Curling the tire up with the arms strains the biceps tendon and limits the load. Keep the arms straight and drive with the legs and hips.
• Hips rising before chest: Standing up with the hips first rounds the back and loses power. Keep the chest glued to the tire and extend the hips and knees together.
• Standing too far away: Starting with the feet back forces a bent over pull. Get the toes close to the tire so the drive goes up and forward.
• Catching the tire too late: Waiting too long to switch to the push lets the tire stall and fall back. Flip the hands as soon as the tire passes 45 degrees.

Programming Tips

Use 3 to 5 sets of 4 to 8 reps as an explosive power movement early in a session or as a conditioning finisher with longer sets of 10 to 15 flips. It belongs after a thorough warm-up and before fatiguing accessory work when done for power, and at the end when the goal is conditioning.

Choose a tire you can flip with a flat back for every rep, typically 100 to 150 kg for strong beginners and 200 to 300 kg for experienced lifters. Progress by moving to a heavier tire, flipping for distance in a set time, or reducing rest between flips. The most common fault is lifting with the arms and a rounded back; fix it by squatting lower, pressing the chest into the tire and thinking of the movement as a leg drive rather than a lift.

Common Questions

What muscles does the tire flip work?

It works the glutes, hamstrings, quads and lower back in the initial drive, then the chest, shoulders and triceps on the push over. The grip, core and traps work throughout.

How heavy should a tire be for flipping?

Beginners usually start with a 100 to 150 kg tire, while experienced strongman competitors use 250 kg and up. Pick one you can flip with a flat back for every rep.

Is the tire flip bad for your back?

It is safe when the hips stay low and the chest stays on the tire, but it is risky if you round your back and yank with the arms. Learn the technique with a light tire before going heavy.

Can tire flips replace deadlifts?

No, the deadlift builds more raw strength with precise loading. Tire flips add explosive power and conditioning and work best alongside barbell lifts rather than instead of them.