Part of Strongman training, tires are also a backyard CrossFit staple. The big objects make a pounding sound as they come crashing back down to the floor – they’re impressive and also slightly intimidating.
Tire flip workouts are a unique way to improve your conditioning and strength. They are an impressive workout because tire flipping targets many muscles in your body at the same time, all while using cardiovascular output.
The amount of weight you lift decreases the higher you lift the tire, so the amount of force you need to apply at any given point in the lift will constantly change.
Because tires are heavy and awkward, you should be especially mindful of your technique when flipping them to avoid injury.
Tire flip technique:
- Whether you can flip that tire over depends largely upon your strength and technique.
- The hardest part is getting started, as the tire will lie inert on the floor and you’ll need more force to move it when it’s flat on the ground.
- Place your feet in a squat stance, about a foot between your toes and the tire and, dropping your hips, wedge your fingers between the tire.
- Press your upper body against the tire and press forward, getting on your toes.
- Extend your hip, still pressing forward and with your arms bent – it’s all leg force that should get the tire off the ground.
- Once the tire is off the ground, take a step with your non-dominant leg and kick with the other. Pull a little with the arms to keep the momentum high. Lifting the tire should be one continuous, fluid, smooth motion.
- The knee kick is key to push the tire up. Many people get the tire off the ground but struggle to complete the flip, overexerting their arms trying to curl the tire up – use your leg force instead and keep the tire in motion by kneeling it at the right time.
- This is not a conventional deadlift. As heavy as the tire might be, with the floor supporting the tire as well, you only need to lift half its weight.
There are, of course, different techniques to lifting a tire. You can either use a snatch grip or a narrower, sumo grip. Picking the tire up and dropping under it, like you would with a clean, is also an option, yet kicking it with the knee is nicer on the joints.
CROSSFIT TIRE FLIP WORKOUTS
21-15-9 Reps for Time:
- Tire Flips (500/300lb)
- Push Press (95/65lb)
This Memorial WOD was created by Endeavor Defense and Fitness (Hilliard, OH, USA) as a tribute to the owner, Aaron’s, “amazing grandfather, Guido Jannetti Sr.”
This workout will work your stamina and conditioning. As a triplet, it’s a medium length workout that will test your whole body.
- tire-flip: RX'd Photography