Tire Flip
The Tire Flip is a high-intensity functional exercise that combines a deadlift-style pull with an explosive forward push to build total-body power. It primarily targets the posterior chain and legs while challenging your cardiovascular conditioning and core stability.
Because the Tire Flip places significant demand on the central nervous system, our AI analyzes your HRV and daily recovery status to ensure you are ready for this explosive movement. By monitoring your RPE and set duration, the app can detect fatigue early and adjust volume in real-time, helping you maintain the explosive technique required to protect your lower back and biceps.
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 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.
Primary
Secondary
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