Tire Flip
How to do the Tire Flip
- 1
Begin 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.
- 2
To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
- 3
As 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.
How to program the Tire Flip
Sets and reps
As a compound movement, the Tire Flip responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Tire Flip is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Tire Flip into a plan
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Frequently asked questions
What muscles does the Tire Flip work?
The Tire Flip primarily targets the Quadriceps. It also recruits the Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps as supporting muscles.
What equipment do I need for the Tire Flip?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Tire Flip should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
