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Tire Flip: technique, benefits and training

The Tire Flip is an exercise that involves several muscle groups. It improves coordination, builds muscle and strengthens your cardiovascular endurance. To integrate it into yourstrength and power training routine, you need to master the techniques you need to use to optimize performance and reduce the risk of injury. WODANDGO offers a few recommendations for successful sessions.

How do I make a Tire Flip?

To perform your Tire Flip workout, you need strength, but also good technique. At first, lifting the tire off the ground will take a lot of effort. During your Tire Flip session, get into a squatting position. Your toes should be about 30 centimetres from the tire, and your feet should be shoulder-width apart. Lower your hips, keep your back flat and place your fingers under the tire, making sure to put them on the treads.

Press your upper body against the tire and push yourself forward. During this step, you should stand on tiptoe. Keep your arms bent and tense your hips as you push yourself forward. You’ll notice that it’s the strength of your legs that lifts the tire off the ground.

Then take a step forward with your weak leg and knee it with your strong one. This last movement is essential to push the tire upwards. All these movements should be performed at once, to make the task easier for you. Avoid using arm strength to complete this exercise. During the Tire Flip movements, you lift only half the tire’s weight, as the ground supports the rest.

So don’t be impressed by the size of the tires used for this strength and power workout. These days, it’s also possible to perform this physical activity in a small space at the gym, using fitness equipment designed to reproduce the tire movement. To protect yourself during the Tire Flip, you can purchase knee pads, gloves and an abdominal belt from yourWODANDGO cross-training accessories store.

How do I make a Tire Flip?

What are the benefits of cross-training?

The Tire Flip is a complete cross-training workout that is highly effective for building muscle. It is suitable for both amateur and professional sportsmen and women. During this physical exercise, you work your whole body, from the trunk to the quadriceps. Biceps, triceps and back are also impacted by this workout. You’ll improve your overall fitness considerably by practicing this sport. If you’re used to weight training sessions consisting of squats or deadlifts, tire flipping will give you a better performance.

During your workout, you’re working fast-twitch muscle fibers. The Tire Flip is therefore effective for improving strength and power. This exercise is used by professional athletes such as boxers and rugby players for their physical preparation. It enables them to improve their explosiveness. What’s more, the tire flip is ideal for increasing your grip strength.

During exercise, you need to open your hands to lift it. This allows you to engage your forearms and improve your endurance. To lift the tire off the ground and improve your stability, you need to use your core muscles. This physical activity is also a good exercise for optimizing your cardiovascular endurance.

Tire Flip

Tire Flip: the best workouts for bodybuilding

Your strength training should be progressive. If you’re new to this exercise, use a tire weighing 25 kg on average and follow this sequence in order:

Perform this sequence 4 times per session. If you’re a professional who wants to do intensive strength training, use a tractor tire. This session can be performed by a team of 3 people. Do 33 Power Cleans with a weight of 60-80 kg, followed by 12 Tire Flips and a 420-meter run at the end. Repeat this sequence 5 times.

You can also combine your workouts with the D-Ball Carry. This exercise improves your power and physical stability. To perform it, keep your back straight, push your hips back and reach down to catch the ball. Unfold your knees and hips simultaneously and progressively. You can combine several movements during your sessions. Opt, for example, for a sequence of 10 deadlifts, 15 front/back squats and 20 clean squats or D-Ball over the shoulder.

The Tire Flip is an exercise that lets you work every muscle in your body. To succeed, follow these steps and equip yourself properly to avoid injury. Training sessions depend on your stamina. If you’re an amateur, start at a reasonable level and build up gradually.