Tire Flips
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Quads |
| Secondary Muscle(s) | Glutes, Hamstrings, Lower Back, Shoulders, Middle Back, Abdominals |
| 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.
*Tips*
- 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.