Tire Flips

I want to write about the use and purpose of performing Tire-Flips as part of a training program. Tire-Flips have become a very popular exercise in numerous training programs, but like anything, the purpose of its implementation and use is critical to it having a positive effect on the individual. It is viewed as a ‘fun’ and ‘cool’ thing to do recently, but it can be very dangerous on an untrained individual, or someone who doesn’t have the pre-requisite strength. I want to look at the two most common reasons for implementing Tire-Flips into a training program.

The original purpose of using this exercise as a tool was to help create strong, explosive athletes; as seen by strongman competitors, who are typically very strong, explosive athletes. By using a heavy tire, an athlete can develop powerful hip-extension, core-stability, wrist-flexor/grip strength, upper-back strength, and chest/shoulder/tricep strength. What I think makes Tire-Flips such a great tool is the unstable, variable load that can give the athlete a unique training response. It is much different than moving a bar with controlled form.

The other purpose of Tire-Flips is in conditioning. They are a great tool to use for metabolic conditioning. The sets, reps, and rest periods can be tweaked to improve aerobic/anaerobic capacity, glycolytic capacity, as well as anaerobic-alactic power.

To break down the Tire-Flip, I want to look at the bio-dynamic structure of the exercise. Powerful hip-extension is required in order to get the tire off the ground, as well as strong spinal erectors that have to stabilize the torso as the tire is lifted and moved into the ‘clean’ phase. Once the tire is around waist level, the hips drop slightly and the tire is ‘caught’ at the chest in a pressing position. By driving the legs into the ground using an explosive hip-extension movement, the chest, shoulders, and arms are able to press the tire away from the body like a shot put.

-Bryan-