Try Alpha BRAIN® for FREE Try Alpha BRAIN® for FREE Learn More
6 Steps to the Tire Flip for Strongman Training

6 Steps to the Tire Flip for Strongman Training

Written by
January 21, 2015
Updated April 11, 2018
Category: Fitness

Onnit Kettlebell Starter KitStrongman training and unconventional training has become an integral part of most comprehensive strength training programs. Most athletes train using what are called “fixed movement patterns,” and breaking out of these can create a more balanced strength profile for athletes looking to improve their performance on the field or on the court.

Strongman training has many benefits, some of which include: loaded multi-directional (multi-planar) movements, greater ranges of mobility and dynamic stability, greater work capacity, and improved overall movement quality and potential; all of which help bridge the gap from the weight room to real world performance.

While strongman training methods differ in many aspects from traditional loaded strength training with dumbbells and barbells, the one thing that is universal to all movement is the requirement of good technique.

It goes without saying that good technique for any lift, movement, or exercise is essential for progression and decreasing your risk of injury. For today’s video, we’re going to show you the simplest and most efficient way to flip a tire.

6 Steps to the Tire Flip for Strongman Training

Step 1: Stand slightly back from the tire. (Standing too close can force your back to round before the lift even starts.)

Step 2: Load into the tire with your back straight, your chest against the tire, and your arms wide (and straight) against the face of the tire. (Lifting the tire straight up with your arms bent can put your biceps at risk for injury.)

Step 3: Drive your chest into the face of the tire by trying to run through it.

Step 4: As the end of the tire starts coming up, explode upward by driving one knee into the bottom of the tire.

Step 5: Quickly drive both hands into the bottom of the tire and powerfully push the tire over.

Step 6: Reset your stance and repeat.

6 Steps to the Tire Flip for Strongman Training

Jim Smith is a highly respected, world-renowned strength & conditioning coach. A member of the LIVESTRONG.com Fitness Advisory Board, Jim has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential".
Free shipping is offered on orders with a minimum subtotal of $100 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.