How to do the Tire Flip, step by step
- Stand close to the tire, feet shoulder-width, chest against the tire.
- Work your fingers under the tread.
- Hips low, back neutral, arms straight.
- Drive forward and up into the tire with your legs and hips.
- Get a knee or your hips against the tire and switch your grip.
- Push the tire away from you with both hands.
Common mistakes and how to fix them
- Pulling with bent armskeep your arms straight to protect your biceps
- Standing too far awayget close to the tire, chest against it
- Tire falling backfollow through with your whole body
How to scale the Tire Flip
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter tire
- Fewer reps
- Deadlift and Broad Jump instead
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.