StrongMan Tire Flip

Description

How to Do StrongMan Tire Flip

1. 1
   Setup

   Position yourself low, directly in front of the tire, with your feet shoulder-width apart and toes slightly under the tire. Adopt a deep squat stance, keeping your chest up and back flat.

2. 2
   Setup

   Place your hands with an underhand grip, fingers splayed wide, under the bottom edge of the tire. Drive your shoulders into the tire to create a solid connection and brace your core tightly.

3. 3

   Initiate the lift by driving powerfully through your heels, extending your hips and knees simultaneously as if performing a deadlift. Keep the tire close to your body as it begins to lift.

4. 4

   As the tire clears your hips, aggressively drive one knee into the tire to help "pop" it upwards, while swiftly rotating your hands from an underhand grip to an overhand grip on top of the tire.

5. 5

   Explode upwards, pushing forcefully down and away from your body on the top of the tire to flip it completely over. Maintain control as it lands on the ground.

6. 6

   Immediately reset your stance behind the flipped tire, ready to repeat the process for subsequent flips if performing multiple repetitions in a set.

Tips

• Explode from the ground up: Drive through your entire foot, focusing on powerful hip and leg extension to generate maximum upward momentum from the very start of the lift.
• Maintain a tight core: Keep your abdominal muscles braced throughout the entire movement to protect your spine and efficiently transfer force from your lower body to the tire.
• Use your entire body: Integrate your legs, hips, core, and shoulders into one fluid, powerful motion to maximize efficiency and prevent injury, rather than relying solely on your back or arms.
• Transition quickly: The moment the tire clears your hips, swiftly transition your grip and drive your chest and arms into the tire to push it over, minimizing any pause in the movement.

Common Mistakes

• ×Many people try to lift the tire purely with their back, which can lead to injury; instead, initiate the lift by driving through your legs and hips, keeping your back straight and chest up.
• ×Allowing your core to relax during the lift or flip compromises stability and power; actively brace your core throughout the entire exercise to protect your spine and enhance force transfer.
• ×Pushing the tire too far away from your body before flipping it makes the movement much harder and less stable; keep the tire close to your body as you lift and transition to flip.