Tyre Flips

Tyre Flips are an empowering, full-body exercise that involves flipping a large, heavy tyre from one end of the gym to the other, or, if you don’t have much space, back and forth on the spot.

This exercise is popular in strongman training and functional fitness routines due to its ability to build explosive power, strength, and endurance. Tyre flips require the coordinated effort of multiple muscle groups, making it an excellent addition to any workout schedule. Suitable for all lifters, tyre flips can be adjusted to suit different fitness levels by varying the tyre's size and weight.

Muscles worked when performing Tyre Flips

Tyre flips are an almost full body exercise and they engage several major muscle groups, including:

Quads, Hamstrings, & Glutes: These lower body muscles are some of your largest and they are heavily involved in lifting and pushing the tyre over.

Core: As with all exercises you do on your feet, your abdominals, obliques, and lower back muscles stabilise the body throughout the movement.

Traps & Rhomboids: These upper back muscles are engaged as you lift and flip the tyre.

Shoulders (Delts): Your deltoids work as you manoeuvre to support and stabilise the tyre.

Arms: Biceps and triceps also assist by default in lifting and manoeuvring the tyre.

Grip Strength: Your forearms and hands are heavily engaged to maintain a strong grip on the tyre.

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How to perform Tyre Flips

1. Start Position:

• Stand with your feet shoulder-width apart, facing the tyre.

• Squat down and place your hands under the tyre, gripping it firmly.

• Keep your back flat and chest up, engaging your core.

2. Initiate the Lift:

• Drive through your legs and lift the tyre by extending your hips and knees.

• Keep the tyre close to your body as you lift to maintain control and stability.

3. Transition to the Flip:

• As the tyre reaches waist height, shift your grip to the top of the tyre.

• Continue driving through your legs and push the tyre forward.

4. The Flip:

• Use your upper body strength to push and flip the tyre over.

• Follow through with your movement, stepping forward as the tyre flips.

5. Repeat:

• Reset your position and repeat for the desired number of repetitions. You can keep flipping along the length of the gym or space you have. Or, if space is limited, just run around to the other side of the tyre between flips so that you’re flipping on the same spot.

Benefits of Tyre Flips

Builds Explosive Power: Tyre flips help to enhance your hip drive and full-body power, which makes it beneficial for your overall athletic performance.

Full-Body Workout: By engaging multiple muscle groups, tyre flips become an almost full body exercise, providing an all round strength and conditioning workout.

Improves Cardiovascular Fitness: Once you start doing tyre flips, you’ll quickly learn that it is a great exercise for raising your heart rate, and this is perfect for improving your cardiovascular health.

Enhances Functional Strength: Tyre flips are a functional exercise that uses your entire body to complete the movement. Making it an asset to your everyday life and your gym lift.

Empowering: The bigger they are, the harder they fall! And flipping over a big tyre does feel pretty darn satisfying.

Tyre Flips common mistakes to avoid

Rounding Your Back: Just like when you lift, make sure you maintain a flat back throughout the exercise to avoid unnecessary strain on your spine.

Using Only Your Upper Body: Your tyre flipping power should drive from your hips, legs and core. Your arms and shoulders get involved at the top of the move when you are preparing to flip it over.

Poor Grip: Grip matter, and if you let your grip slip on a tyre flip, it could lead to injury, so always be mindful of your grip and make sure you have a firm hold of the tyre from start to finish.

Incorrect Stance: Keep your feet shoulder-width apart for good stability and balance. You can also put one foot in front of the other if this helps you drive the tyre over. Avoid trying to do it with your feet too close together, you want to use your body as an anchor when the tyre is mid flip.

Rushing: Tyre flips are a matter of strength and manoeuvring something that is not only heavy, it’s also bulky and awkward. This is not an exercise of speed, it is an exercise of strength, power and endurance.

Reps and sets

It’s up to you how you work your reps and sets for this exercise. Beginners can start with a standard 3-8 sets of 8-12 reps. But as you progress try other things, like flipping for a certain amount of time for your set.

For example, see how many flips you can do in 30 seconds, then in 60 seconds. Then see if you can do more flips in the same amount of time for the next set.

Remember that when using time, it’s not about doing it the fastest, always maintaining good form throughout. The progress in doing more should come as a result of you getting stronger and managing the flip more confidently. Not from exhausting yourself to go as fast as possible.

How To Make Tyre Flips More Challenging

Try different tyres! You’ll be surprised how much more challenging a different type of tyre is to flip.

Bigger ones can be harder to manoeuvre, but then smaller ones can sometimes be deceptively heavier than the smaller ones. If you have access to a range of different tyres, try them all out.

How to incorporate Tyre Flips into your workouts

Strength Training Routine: Include tyre flips in your strength training sessions to enhance power and build full-body strength.

Conditioning Workouts: Incorporate tyre flips into high-intensity interval training (HIIT) sessions for a cardio and strength combo.

Functional Training: Add tyre flips to functional fitness routines to improve overall athletic performance and functional strength.

Circuit Training: Use tyre flips in circuit training routines to maintain a high heart rate and maximise calorie burn.

Strongman/Woman Training: Incorporate tyre flips into strongman-style workouts to build strength, power, and endurance.

Tyre flips are a challenging and effective exercise that can enhance your strength, power, and cardiovascular fitness. By incorporating tyre flips into your workout routine, you can enjoy a full-body workout that challenges your muscles and improves your overall athletic performance. Focus on proper form and gradually increase the intensity to fully reap the benefits of this powerful exercise.

Exercises that work similar muscles to Tyre Flips

Deadlifts: Engage the posterior chain, including the glutes, hamstrings, and lower back.

Power Cleans: Develop explosive power and engage the posterior chain, shoulders, and core.

Sled Pushes: Enhance lower body strength and power, providing a similar dynamic movement.

Kettlebell Swings: Target the hips, glutes, and core, providing a similar explosive movement.

Farmer’s Walks: Improve grip strength, core stability, and overall functional strength, similar to tyre flips.

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