Exercise
Tire Flip: How to Do It, Muscles Worked
The Tire Flip is a intermediate-level strongman exercise that primarily works the quadriceps, with the calves, chest, forearms, glutes, hamstrings, lower back, shoulders, traps, triceps as secondary muscles. It uses other, and is performed in 3 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Tire Flip work?
The Tire Flip primarily targets the quadriceps, and also recruits the calves, chest, forearms, glutes, hamstrings, lower back, shoulders, traps, triceps as secondary muscles. It's classified as a intermediate-level strongman movement using other.
What are the most common Tire Flip mistakes?
- Rushing the pace before grip and positioning are secure.
- Using footwear or a surface that doesn't give reliable traction for the load.
- Skipping a warm-up set at a lighter load before attempting a work set.
- Rounding the back under load instead of maintaining a braced, upright torso.
How should I program the Tire Flip — sets, reps and frequency?
As a conditioning-leaning strongman movement, it is usually programmed by 20-40 second efforts or a fixed distance, for 3-6 sets. Once or twice a week is usually enough alongside regular strength training. Add difficulty gradually — more load, more distance/time, or better technique — rather than rushing intensity.
What are good Tire Flip variations and alternatives?
- Sled Push — other, beginner level, quadriceps
- Trap Bar Deadlift — other, beginner level, quadriceps
- Barbell Full Squat — barbell, intermediate level, quadriceps
- Barbell Lunge — barbell, intermediate level, quadriceps
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | Other |
| Category | Strongman |
| Primary muscles | Quadriceps |
| Secondary muscles | Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps |
How to do the Tire Flip, step by step:
- Step 1. Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
- Step 2. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
- Step 3. As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.
Key takeaways
- The Tire Flip is a intermediate-level strongman exercise using other.
- Primary muscles worked: Quadriceps; secondary: Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps.
- A typical working range is 20-40 second efforts or a fixed distance, for 3-6 sets.
- The most common technical fault is rushing the pace before grip and positioning are secure.
Log the Tire Flip in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Tire Flip suitable for beginners?
The Tire Flip is listed as intermediate-level, so it's usually introduced after the basic other pattern has been learned with an easier variation.
What equipment do I need for the Tire Flip?
A other. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Quadriceps) do most of the work and are usually the limiting factor in the set. Secondary muscles (Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Shoulders, Traps, Triceps) assist or stabilize but aren't the main driver of the movement.