Tire Flip

Technique

Squat down and grip the underside of a tire with both hands, keeping your back flat. Drive through your legs and hips to lift the tire up, then push it forward to flip it over. Follow the tire and repeat the lift on the next flip. Keep your core braced throughout each lift to protect your lower back.

Steps

1. Squat down and grip the underside of a tire with both hands, keeping your back flat
2. Drive through your legs and hips to lift the tire up
3. Push it forward to flip it over once it passes vertical
4. Follow the tire and repeat the lift on the next flip
5. Keep your core braced throughout each lift to protect your lower back

Common mistakes

• Rounding the lower back while gripping and lifting the tire
• Trying to lift with the arms and back instead of driving with the legs
• Standing too close to the tire, cramping the lifting position

Variations

• Tire flip for max distance in a fixed time as a conditioning finisher
• Tire flip combined with a step-over for added coordination demand
• Heavy tire flip for low reps as a maximal-strength variation

FAQ