Tire Flip
A strongman event where a large tire is driven up from the floor and pushed over end over end. It builds explosive triple extension and pushing power, and works as brutal conditioning in sets.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Traps (Trapezius)
- Chest (Pectoralis Major)
- Triceps
- Front Delts
- Calves (Gastrocnemius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 3–6 flips
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Squat down facing a tire, feet back a little, fingers under the tread and chest pressed against the tire.
Brace and drive through the hips, knees and ankles, pushing the chest into the tire and up.
As the tire reaches about 45 degrees, step in and drive a knee into it.
Switch your hands to a push position on the upper part of the tread.
Push the tire forward hard until it flips over, then walk up and set up for the next flip.
Breathing: Brace before each lift, keep the air through the drive and exhale as you push the tire over.
Coaching tips
Chest into the tire
Drive forward, not up
Knee, then push
Common mistakes
Deadlifting the tire with a rounded back
Curling the tire with bent arms
Standing too close with the hips high
Walking around the tire instead of pushing it over
Safety notes
Keep the arms straight on the lift; curling a heavy tire risks a biceps tear.
Flip on a clear, flat surface and never stand in the tire's landing path.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.