February 11, 2021 Team Tiger Fitness

Tire Flips

Exercise Summary
Primary Muscle(s)	Quads
Secondary Muscle(s)	Glutes, Hamstrings, Lower Back, Shoulders, Middle Back, Abdominals
Equipment	Tire
Emphasis	Compound
Type	Pull

Tire Flips Instruction

NEVER NEVER NEVER attempt flip a tire that is potentially beyond your strength level.
Approach the tire in an athletic stance with your feet just outside shoulder-width. Core is activated, hips & knees slightly bent and your shoulders pinned back.
Taking a deep breath and filling your stomach with air, brace your core and squat down. Place your fingers under the tire.
Slightly lean into the tire.
Keeping your core braced and shoulders pinned back, explode and propel the tire up by extending your hips, knees and ankles.
Once the tire reaches a sufficient height, drop underneath it then press it forward to the ground.

This movement pattern is similar to a Olympic clean. Use your total body to propel the tire up. Don't think about 'pulling' it up.
Keep your neck neutral throughout the movement, never looking directly up.
Maintain an optimal setup by keeping your spine neutral and core tight.
Don't let your upper back round excessively forward.

Filed in: compound, quads, secondary abdominals, secondary glutes, secondary hamstrings, secondary lower back, secondary middle back, secondary shoulders, tire