Tire Flip

Quads, Glutes, Hamstrings, Back, Shoulders, BicepsTire

Tire flips are a full-body power exercise that demands driving heavy weight using your legs and hips—never your lower back.

How to do it

1Squat deep with your chest pressed tight against the tire and fingers wedged underneath the edge.

2Grip the bottom edge with an underhand grip.

3Drive through your legs and extend your hips explosively to lift the tire up and forward.

4As the tire reaches chest height, switch your hands to a pushing grip and step into the tire.

5Shove forcefully with your arms and entire body to flip the tire completely over.

Common mistakes

Rounding your back as you lift from the floor, placing dangerous stress on your spine.

Trying to curl the tire up using only your biceps, risking tendon injury.

Standing too far from the tire before initiating the lift, losing leverage and straining the lower back.

Breathing

Take a deep breath and brace your core before the pull. Exhale forcefully through the hardest push and flip phase.

Make it harder or easier

To make it easier, use a lighter, smaller tire.

To make it harder, use a heavier tire or flip for speed.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.