When you think of Strongmen exercises, what comes to mind? We can say with certainty that the tire flip is in your top three Strongman exercises, and rightly so: In every World’s Strongest Man competition, you’ll see guys with names you can’t pronounce tossing tires as if they were pebbles.
The tire flip is one of the most effective exercises for increasing total body strength while improving functional movement patterns and boosting muscle growth. Whether you’re a Strongman lifter or not, this is an exercise that everyone can benefit from. Let’s take a look at the reasons why you should start doing tire flips followed by a breakdown of how to do one.
BENEFITS OF THE TIRE FLIP
We know you’re anxious to learn how to do a tire flip, but before we delve into the exercise instructions, let’s take a look at the benefits of the exercise and why it’s perfect for a Strongman workout.
Compound Movement: The tire flip is what is known as a compound movement. In other words, it utilizes several major muscle groups at the same time including the quadriceps, hamstrings, glutes, hip flexors, calves, chest, trapezius, shoulders, biceps, and abdominals. That’s a hell of a lot for one movement. Compound movements like the tire flip can skyrocket strength while supporting fat loss and muscle building.
Functional Training: Strongman exercises like the tire flip are fantastic for improving functional movement patterns. From hip hinges to proper weight placement, the tire flip can significantly improve your body’s ability to carefully transfer weight and maintain proper form. Getting great at a tire flip will transfer into the real world as you’ll find carrying groceries, playing sports, and doing chores suddenly becomes much easier.
Power Boost: The tire flip is an explosive movement. You’re driving everything you have up and into the tire in order to flip it. Give yourself a month or two of tire flips and you’ll be amazed at the level of power you’ll develop.
HOW TO PERFORM THE TIRE FLIP
Check out the following breakdown of how to perform the tire flip. We also recommend watching a video demonstration on YouTube after you read through this written description a few times. In this way, you’ll cement your understanding through reading and watching.
Step One: Be sure to warm up the body with basic cardiovascular work such as the stair climber, jogging, or jumping jacks. The Jacob’s Ladder is an insanely good cardio warm-up if your gym offers it. A combination of a few different cardiovascular exercises will work best. Do this for about ten to fifteen minutes and follow it up with a stretching session.
Step Two: Place a truck tire on the ground with plenty of space to flip it. Ideally, you should be able to get no less than four flips going one way. Once you reach the end of your flipping space, you’ll flip the tire back the other way.
Step Three: With your toes against the tire, bend at the knees and drive your hips back and down. Place your fingers underneath the tire and secure your grip.
Step Four: Make sure your back is straight and your core is tight as you drive your hips up and lift the tire.
Step Five: Once the tire reaches hip to stomach level, you can flip your hands so that your fingers are up and your palm is flat against the smooth part of the tire. If you’re having trouble getting the tire up, use your knee to drive it up more. But remember to maintain proper form throughout; keep your core tight, back straight, and gaze neutral.
Step Six: Step forward as you push against the tire. Once you push it past the tipping point, let the tire fall and then jump into position again for another flip.
TIPS AND TRICKS FOR BEGINNERS
If you’re just starting out with Strongman exercises, consider the following pro tips to shorten that learning curve:
You Don’t Need a Huge Tire: Beginners tend to think that they need to start flipping monster truck tires as soon as they begin their Strongman workout. There’s no need for that. You’ll eventually build up to that level of strength, but don’t rush it. Trying to overdo it too soon can result in injuries and that will keep you out of the gym for weeks or months.
Consider Strongman Gear: If you have prior injuries or sensitive joints, you may want to consider using wrist wraps and knee sleeves as they offer for support for performance and protection. A weightlifting belt is something to also consider, but only if you have prior medical complications with your back or you need extra support in your abdomen. Remember that a weightlifting belt is made so that your abdominal muscles have something to brace against – It isn’t for straightening your lower back.
STRONGMAN EXERCISES: WHAT DO YOU THINK ABOUT THE TIRE FLIP?
Will the tire flip be added to your Strongman workout? Have you already mastered the tire flip and you have a video of yourself performing one? Tag us on our Instagram so we can share!