Strongman Tire Flip
Description
The strongman tire flip is a classic strongman exercise where you flip a heavy tractor tire end-over-end. It combines a deadlift-style initial lift with an explosive hip drive and pushing finish. It builds full-body explosive power and is one of the most iconic strongman exercises.
Muscle Group
Back, Core, Glutes, Quadriceps
Equipment Required
Strongman Tire Flip Instructions
- Stand in front of a heavy tractor tire. Feet shoulder-width apart, close to the tire.
- Squat down and grip the bottom of the tire with both hands, fingers underneath.
- Drive through your legs to lift the tire, like a deadlift. Keep your back flat.
- As the tire reaches hip height, drive your hips into the tire and push it forward.
- Transition from pulling to pushing — switch your hands from under the tire to pushing on it.
- Push the tire over and let it slam down.
- Walk to the other side and repeat.
- Use proper lifting mechanics. Never round your back during the initial pull.
Strongman Tire Flip Form & Visual
Strongman Tire Flip Benefits
- Builds explosive full-body power
- Combines pulling, hip drive, and pushing
- Iconic strongman exercise
- Excellent conditioning
- Develops mental toughness
- Full-body movement
Strongman Tire Flip Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Erector spinae
- Anterior deltoid (push phase)
- Triceps (push phase)
- Core (heavy bracing)
Strongman Tire Flip Variations & Alternatives
- Atlas Stones
- Barbell Deadlift
- Yoke Walk
- Tire Flip and Jump In
- Light Tire Flip for Conditioning
