Tire Flip

Introduction

The Tire Flip is a raw functional exercise involving flipping a tractor or truck tire. This primal movement engages the entire body in explosive power effort. It reproduces a fundamental movement pattern: lifting a heavy object from the ground and pushing it.

Muscles Worked

Quadriceps, glutes, hamstrings, lats, trapezius, pectorals, deltoids, triceps, core, grip.

Execution

1. Deadlift position facing tire, hands under edge.
2. Drive with legs and hips.
3. When tire passes vertical, reposition hands to push.
4. Push tire to complete flip.

Protocol

• 5 x 5-8 flips, 2 min rest.

Safety

• NEVER lift with back. Use legs.
• No mixed grip (biceps tear risk).
• Start with 80-120 kg tire.

Target Audience

Intermediate to advanced. Excellent for full-body explosiveness.