How To Flip A Tire

This article will cover how to correctly flip a tire for strength training purposes.

Whether you’re a strongman competitor, a crossfitter, an MMA athlete, a rugby/football player, or just someone looking for an unconventional way to train; the tire flip can be an excellent movement for getting stronger.

Why Flip A Tire?

If you are a competitive Strongman or Crossfit athlete there will come a time when the tire flip will be an event in a competition. Knowing how to flip a tire will leave you better prepared. As a combat athlete (football, wrestling, rugby, mixed martial arts) or a member of the military it might be wise to include some form of unconventional training into your routine. Moving objects on the field, mat, or in the ring will not always be as convenient as an evenly weighted barbell with a knurled handle to grab onto. You might just be someone who trains at home in your backyard looking for different tools to get stronger. 

 

How To Acquire A Large Tractor Tire

Believe it or not, you can acquire a large tractor tire for free. Here’s what you need to do:

• Find a business that deals with large tractor tires: usually old tire repair shops, tractor repair centers, tire depots, or any business with the word “Tire” included in the name (Excluding big chain companies like Big O tires). Every tire I’ve acquired has been from an independently owned big rig/tractor tire repair center.
• Call them and ask if they have any “Unserviceable Tractor Tires.” Unserviceable means they can no longer sell them for whatever reason: usually the tread is worn down or there is a hole/crack too big to repair. If they do have unserviceable tractor tires ask them if you could take it off their hands. Usually, if a business has unserviceable “junk” tires lying around they are more than happy to give them to you because it clears up space on their property and it actually saves them money (They have to pay someone to come pick it up and recycle it if they want to get rid junk tires). If they are not interested in giving it to you for free ask for a price. If the price is too high just say “Thanks, but no thanks” and look elsewhere. Some business owners don’t feel comfortable giving tires away for free to strangers for fear that that stranger might dump the tire on the side of the road and someone could possibly trace it back to their business.
• If they decide to give the tire to you for free grab a truck or a trailer, some tie down straps, and a friend to help you load it into the back of your truck!

One man’s junk is another man’s gym equipment. 800+ lbs (right) and the “unflippable tire” (left)

How To Flip A Tire

Knowing how to flip a tire will prevent injury; mainly in the back and the biceps. I’m going to teach you how to flip a tire with your legs rather than your back. With the correct technique you can learn how to move the tire with your body rather than your hands and biceps.

The first thing you want to do is lay the tire flat on the ground. Rolling the tire on its side will not be allowed in a competition and it will not make you any stronger…

Step By Step

1. With your feet hip width, stand a few feet away from the tire.
2. Squat down and place your shoulders and chest on the tire.
3. Place your hands outside of your legs with your arms nearly straight. Grab on to the tread with your hands.
4. Drive your feet into the floor while simultaneously driving your shoulders, chest and body into the tire. This is how you use leg drive to move the tire.
5. Once you have fully extended your legs, drive your knee forward so that the tire rests in the crease of your hips.
6. Move the back leg up to a slightly bent, loaded position.
7. Drive off your back leg and quickly pop your hips forward. This should be enough to inch the tire up your body, eventually completely flipping it over.

Common Mistakes

1. Do not crowd the tire by standing right against it and rounding your back to get into position. This does not allow you to use leg drive to flip the tire.
2. Placing your hands between your legs and close together might work for some but it is not suggested. Lifting the tire with bent arms can put a lot of strain on your biceps and I have seen a few severe bicep injuries from it.
3. Crowding the tire by standing too close to it will also make it very difficult to drive your knee forward once it’s off the ground because the tire is low on your body rather than high on your shoulders and chest.
4. Once the tire is off ground do not rest it on your knee. Instead, rest it in the crease of your hips. Not only is this more comfortable but it’s also more stable.
5. Once the tire is resting in the crease of your hips at the halfway point, do not put your hands on top of the tire and try to press it up. Instead, leave your hands on the bottom side that you originally placed your hands, bring your back foot forward, drive off the back foot, and pop your hips through.

Exceptions To The Rules

• A very narrow tire will make it nearly impossible to get into the position described in the article. You will not be able to squat down low enough to place your shoulders and chest against the tire. In this case, you would have to stand with your feet against the tire and place your hands inside of your legs. This is really not even a tire flip; it’s a tire power curl. I would suggest avoiding tires that are very narrow or skinny.
• If you are very tall or you have terrible mobility you might not be able to execute the technique described in this article. Work on your squat mobility and/or blame your parents for tall genetics.

I hope this article helped you. Watch the “How To Flip A Tire” Music Video

TRAIN UNTAMED!