How To Do Tyre Flips (Tire Flip)

Tyre Flips Exercise

Tyre Flips is a great exercise to develop the quadriceps, calves and the posterior chain: the hamstrings, gluteus muscles, hips and lower back. It also hits the upper back, shoulders, traps and biceps.

Tyre Flips will build speed, power, coordination and agility. You need to focus on perfecting technique and getting coordinated with the different stages of the exercise before you can move on to heavier tyres.

Tyre Flips Progression & Mobility

  • Squat down and take a secure underhand grip on a tyre.
  • Your arms should be between your legs; knees tracking over your feet and the crease of your hips lower than your knees. Maintain a strong, flat back position and keep your arms extended.
  • Squat up by pushing your heels hard on the floor; shins, hips and shoulders should be coming up at the same time.
  • When the tyre is at knee level, drive your hips forward to thrust and flip the tyre over.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

The most common fault in Tyre Flips is starting out the exercise with a rounded back and legs almost straightened out.

This places your lower back and hamstrings in a very dangerous position.

Another common fault is attaining the correct bottom position of Tyre Flips but pulling the tyre over the knee and using muscle strength to lift and flip the tyre instead of the legs and hips.

VariationsClean, Kettlebell Swing. Cable Pull Through

Tyre Flips