Tire Flip
Description
The tire flip is a classic strongman and conditioning exercise where you flip a heavy tractor tire end-over-end. It combines a deadlift-style initial pull with an explosive hip drive and pushing finish. This is the bodyweight/general-fitness version of the strongman tire flip event.
Muscle Group
Equipment Required
Tire Flip Instructions
- Stand in front of a tractor tire. Feet shoulder-width apart, close to the tire.
- Squat down and grip the bottom of the tire, fingers underneath.
- Drive through your legs to lift the tire. Back flat, chest up.
- As the tire reaches hip height, drive your hips into it aggressively.
- Transition from pulling to pushing — switch to pushing the tire forward.
- Push the tire over. Let it slam down.
- Walk to the other side and repeat.
- Use proper deadlift mechanics throughout the initial pull.
Tire Flip Form & Visual
Tire Flip Benefits
- Builds explosive full-body power
- Combines pulling and pushing
- Excellent conditioning exercise
- Engaging and fun
- Builds mental toughness
- Full-body compound movement
Tire Flip Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Erector spinae
- Anterior deltoid (push phase)
- Core (heavy bracing)
Tire Flip Variations & Alternatives
- Strongman Tire Flip (competition)
- Barbell Deadlift
- Tire Flip and Jump In
- Sled Push
- Prowler Push
