by Thom Van Vleck
If you are a true All-Rounder you probably are always looking for new ways to train. I would guess everyone that follows training at all has at least seen the “Tire Flip”. It has really gained in popularity the past couple decades and is really is a “new lift” in the grand scheme of progressive resistance training. I can say from my personal experience it is a great “head to toe” exercise and you engage every muscle at some point. It also build cardio as I know a few flips with an 800lb tire will leave me gasping for air.
Another USAWA member, Eric Todd, has a great video on this that should be watched if you are interested in the tire flip.
YouTube Video: Eric Todd Tire Flip
Eric gives a good description. Here is what I think about on the tire flip.
Stand about a foot or so away from the edge a little wider than my deadlift, maybe more of a squat stance. Get low into a squat position and get my fingers under the bottom edge and my shoulders and biceps pressed into the tire so close my chin is on top or over the top of the tire. I also set up with an angle to drive into the tire…NOT come straight up. As I come up I’m thinking speed. Not deadlift, but clean. Trying to get that tire into the “2nd pull” range of the clean or the “hang clean” range and then exploding up. When the tire is past that pulling range I take a small step with my left foot and drive my right knee into the tire trying to drive it with my hip and keep the momentum going. That small step allows me to keep up with the tire as it moves forward. Then I try to get my hands into a “bench press” position and get my shoulders under the tire to finish it. If you are in a contest and doing the tire for distance, I liked to try and shove the tire as hard as I could…sometimes you can get a little extra distance on it. At the least in practice it’s a strong finish to a good exercise.
Here are a few cautions. First, keep in mind the tire can…and will…fall back on you and many have been seriously injured in this way. I just try and stay aware but a spotter with a milk crate to slide under the tire as it goes up is a good idea. We had a guy in a strongman contest I ran a few years ago have it fall back and after that I used the metal milk crate. Another major issue is guys will try and “curl” the tire. Trying to move weights that heavy with the biceps only is asking for a blown bicep. Use your legs, hips, and back. In Olympic lifting they teach the arms are just hooks and flexing the elbows can actually dampen the pull of the hips. Finally, use a tire that’s light enough to practice good technique on and not the heaviest one you can barely turn….that’s like maxing on the deadlift every workout. Eventually it catches up to you!
As I said, I’m seeing tires everywhere. I think they are great, but like anything, you should know what you are doing!