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All full body & conditioning exercisesFull Body & Conditioning · Gym

Tire Flip

Lift and flip a large tire. Raw full-body power and conditioning.

AdvancedTire5 × 20–30 m
Tire Flip demonstration thumbnail — How To Do A TIRE FLIP | Exercise Demonstration Video and Guide
Full body / powerTire

Tire Flip

Demo · Colossus Fitness

Verified Tire Flip demonstration by Colossus Fitness. Click to play.

How to do the Tire Flip

  1. 1Wide stance
  2. 2Lift with legs
  3. 3Drive through hands

Benefits of the Tire Flip

  • Builds strength and size in the full body / power through a full, controlled range of motion
  • Also trains back, legs as supporting movers
  • Loads predictably week to week, which makes progressive overload simple to track
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  3. 3Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  4. 4ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services