How Iridium Programs This

Iridium accounts for the high systemic fatigue generated by tire flips by checking your 7-day history for recent complex posterior chain work. The algorithm tracks this load against your Maximum Recoverable Volume for the erector spinae and glutes to ensure the volume remains productive rather than exhaustive.

Form Cues

Wedge your chest firmly against the tire with a wide stance
Drive through your heels to extend hips and knees simultaneously
Keep your arms straight and elbows locked during the initial pull
Drive a knee into the tire to assist the transition if needed
Push explosively forward with your arms and chest to finish the flip

Don't

Don't round your lower back to pick up the tire
Don't try to curl the weight with your biceps
Don't stand too far away from the tire
Don't let your hips shoot up before your chest

Common Mistakes

Flexing the elbows too early (bicep curling)
Rounding the lumbar spine
Using only the upper body to lift
Setting up with feet too narrow
Lacking explosive hip drive

Muscles Worked

This movement is a powerhouse for the posterior chain, heavily recruiting the glutes, hamstrings, and erector spinae during the initial lift. As the tire rises, the quadriceps drive the movement, and the anterior deltoids, triceps, and chest engage to forcefully push the tire over.