Full-Body Exercises

Tire Flip Cardio Workout

Some of the world’s best cardio equipment is sitting in your local junkyard.

Tire Flip

Less than a decade ago, you weren’t likely to see anyone flipping a tire outside of a World’s Strongest Man contest. Today it seems like every gym has a few tires out back—and that’s a good thing. Flipping tires is a cheap, scalable way to build strength and increase aerobic capacity. Best of all, you can learn the move quickly. There is no “one size fits all” approach, but follow the points below and you’ll be equipped with a technique that will serve you well for small tires and monster-truck tires alike.

Tire-Flip Technique

  1. Place your feet slightly wider than your hips, about 12 inches back from the tire.
  2. Squat down and press your chest and shoulders hard into the sidewall of the tire.
  3. With a slight bend in your elbows, slide your fingers under to grab the bottom of the tire.
  4. Extend your hips and keep your elbows fixed. Keep your shoulders pressed into the tire.
  5. As your hips extend, shuffle one foot forward. This loads the opposite hip for a kick.
  6. Violently kick your knee through the tire to complete the flip.

Quick Tip
You’ll want to drive through with your dominant (kicking) leg, but alternate legs for balanced development.

Challenge Workout

10 rounds for time:

Exercise

Reps

Weight

Bench Press

3

60% of your 1RM

Tire Flip

3

3 x your body weight

 

Comments