Tire Flip

Description

How to Do Tire Flip

1. 1
   Setup

   Approach the tire with your feet hip to shoulder-width apart, positioned 6-12 inches away from its base.

2. 2
   Setup

   Squat down with a flat back, tuck your chin, and wedge your shoulders under the tire's top edge, gripping the tread with an overhand grip.

3. 3

   Drive explosively through your heels, extending your hips and knees to lift the tire off the ground, maintaining a straight back and braced core.

4. 4

   As the tire clears your knees, quickly shift your hands to the top of the tire, pushing it forward and over to complete the flip.

5. 5

   Maintain a safe distance as the tire lands, then reposition yourself for the next flip, ensuring proper form throughout each repetition.

Tips

• Prioritize leg drive: Focus on pushing through your heels and powerfully extending your hips to initiate the lift, keeping your spine neutral.
• Explosive hip extension: Generate maximum power from your hips to get the tire moving upwards, smoothly transferring momentum to the final push.
• Quick hand transition: Once the tire is high enough, rapidly transition your grip from underneath to over the top to effectively push it forward.
• Brace your core: Inhale deeply and brace your core before the initial lift to protect your spine and enhance power transfer.

Common Mistakes

• ×Rounding the lower back: Lifting with a rounded lower back places excessive strain on the spine; always maintain a neutral spine and drive primarily with your legs and hips.
• ×Pulling with arms only: Trying to lift the tire predominantly with your arms will lead to rapid fatigue and potential injury; ensure a powerful leg and hip drive initiates the movement.
• ×Standing too far from the tire: If you stand too far, you lose leverage and increase the strain on your lower back; get close to the tire and wedge your body effectively underneath it.