How to Do the Tire Flip
The tire flip is a strongman-style lift where you drive a heavy tire up from the floor and then flip it over. It trains the whole body, especially the legs, glutes and back, in an explosive way. It is advanced because it is technical and hard on the back, and it needs a big tire and space.
Log every set of your Tire Flip in Superlift
Muscles worked
Primary
- Quads
- Glutes
- Upper Back
Secondary
- Shoulders
- Abs
How to do the Tire Flip
- 1
Stand close to the tire with your feet about shoulder-width apart.
- 2
Squat down with a flat back and slide your fingers under the tire's edge.
- 3
Keep your chest against the tire and your hips low.
- 4
Drive through your legs to lift the tire explosively.
- 5
As it rises, step in and shift your hands to push it over.
- 6
Let it fall flat.
- 7
Reset your stance and repeat.
Form cues to remember
- Flat back, chest into the tire
- Drive hard with your legs
- Hips and chest rise together
- Step in and push it over
Tire Flip video tutorial
Common mistakes
Rounding the back during the lift
Lower the tire size and keep your chest up, hips low.
Pulling with the arms
Use your legs and hips to lift, then use your arms to push over.
Standing too far back
Start close to the tire so you can drive through it.
Standing up straight too early
Keep your hips and chest rising together.
Sets and reps
| Strength | 4–6 flips of 1–3 reps, 2 min rest |
|---|---|
| Conditioning | 5–8 rounds of 5 flips, 60–90 sec rest |
Technique and back position matter more than speed, so start with a lighter tire and stop if your lower back rounds or hurts.
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Tire Flip FAQ
What muscles do tire flips work?
The quads, glutes and back do the lifting, with the shoulders, chest and abs helping to push and stabilize.
How heavy should the tire be?
Start with a tire you can lift with good technique, and increase gradually. Tire weight varies a lot, so judge by how your form holds up.
Are tire flips good for conditioning?
Yes, they combine explosive power with a high heart rate. Keep rounds short and stop when your technique falls apart.
