Tire Flip
Explosive full-body movement flipping a heavy tire end over end to build power, strength, and conditioning; targets legs, back, and core for functional athleticism.
About Exercise
Equipment
Tire
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Hamstrings, Lower Back
Secondary Muscles
Abs, Forearms, Chest, Shoulders, Biceps, Triceps
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Large
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Lats
7/10Traps
6/10Upper Traps
Calves
6/10Abs
5/10Rectus Abdominis
Forearms
5/10Flexors
Chest
4/10Shoulders
4/10Anterior Delts
Biceps
3/10Triceps
3/10Programming
Typical Rep Range
1-10 reps
Rest Between Sets
60-120 seconds • Shorter for conditioning sets
How to Perform
Position feet wide outside tire, squat down with flat back, chest against tire, grip bottom treads underhand with arms extended.
- Drive through heels to extend ankles, knees, and hips explosively, pushing tire upward at 45 degrees.
- Keep core braced and spine neutral as tire rises to hip height.
- Drive knee into tire base if needed to propel it vertical.
- Quickly transition hands to overhand grip on top or side.
- Step forward and push tire aggressively to flip it over.
- Walk to other side and reset stance for next rep.
Coaching Tips
Form Cues
- Drive with legs
- Brace core tight
- Neutral spine always
- Grip treads firmly
- Explode through hips
- Push away aggressively
Breathing
Inhale deeply to brace core in setup; exhale forcefully during drive and push phases.
Tempo
0-0-1
Range of Motion
Lift tire from ground to vertical at hip-stomach level, then push fully over to land flat; avoid rounding back beyond neutral spine.
Safety
Safety Notes
- Avoid if acute back pain or injury
- Use legs to prevent bicep strain
- Clear space to prevent collisions
- Start with lighter tire for form
- Warm up hips and back thoroughly
- Wear gloves for grip safety
Spotting
Spotter assists by supporting tire base during lift for heavy loads; guide flip if needed, but prioritize safeties or lighter tire for solo.
Common Mistakes
- Rounding back during lift
- Pulling with arms only
- Fingers between treads
- Losing core brace
- Incomplete triple extension
- Uncontrolled tire drop
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent bicep strain
Flexibility Needed
- Adequate hip flexion and ankle dorsiflexion
- Shoulder flexion for gripping
Build Up First
- Mastery of hip hinge and deadlift form
- Basic lower body strength from squats or deadlifts
Also known as
Strongman Tire Flip, Tire Flipping
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