Tire Flips

Exercise Summary
Primary Muscle(s) Quads
Secondary Muscle(s) Glutes, Hamstrings, Lower Back, ShouldersMiddle BackAbdominals
Equipment Tire
Emphasis Compound
Type Pull

Tire Flips Instruction

  • NEVER NEVER NEVER attempt flip a tire that is potentially beyond your strength level. 
  • Approach the tire in an athletic stance with your feet just outside shoulder-width. Core is activated, hips & knees slightly bent and your shoulders pinned back.
  • Taking a deep breath and filling your stomach with air, brace your core and squat down. Place your fingers under the tire. 
  • Slightly lean into the tire.
  • Keeping your core braced and shoulders pinned back, explode and propel the tire up by extending your hips, knees and ankles. 
  • Once the tire reaches a sufficient height, drop underneath it then press it forward to the ground.


  • This movement pattern is similar to a Olympic clean. Use your total body to propel the tire up. Don't think about 'pulling' it up.
  • Keep your neck neutral throughout the movement, never looking directly up.
  • Maintain an optimal setup by keeping your spine neutral and core tight. 
  • Don't let your upper back round excessively forward. 
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