Tire Flip
Strength
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The tire flip is a powerful full-body strength exercise where you squat down, grip the handles or edge of a large tractor tire, explosively drive your hips forward to tip it upright, and then push or flip it over to advance it across the ground. Its primary purpose is to build explosive power, grip strength, and functional conditioning for real-world lifting. It mainly targets the glutes, back, quads, and core, benefiting athletes in strongman, CrossFit, or sports requiring maximal force production; no equipment beyond a heavy tire is needed, though it's bodyweight-driven in execution.
How to Perform Tire Flip
- 1Position yourself facing a large tractor tire (200-400 lbs) outdoors on a flat, soft surface; stand with feet shoulder-width apart, about 2 feet from the tire's bottom edge.
- 2Squat down by bending at the hips and knees, keeping your back straight and chest up; grip the tire's underside with hands shoulder-width apart, fingers under the edge.
- 3Drive explosively through your heels, thrusting your hips forward to lift the tire to your knees while exhaling forcefully; keep your core tight and back neutral.
- 4Once the tire reaches knee height, squat slightly under it, digging your hands/shoulders underneath the top edge for leverage; inhale quickly.
- 5Explode upward by extending hips and knees powerfully, flipping the tire forward onto its top edge using your whole body momentum; exhale during the drive.
- 6Step forward quickly to control the tire as it tips over and lands; repeat for desired reps, circling around to the new bottom edge.
- 7Key form tips: Maintain a neutral spine—avoid rounding your back; use legs and hips as primary drivers, not arms; wear gloves and sturdy shoes for grip/safety. Common mistakes: Lifting with arms only, poor squat depth, or flipping without full hip extension.
