Tire Flip

A intermediate strongman exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Calves, Chest, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Upper back and Triceps
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Tire Flip

Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Tire Flip

Questions

What muscles does the Tire Flip work?

Mainly the quads, with the calves, chest, forearms, glutes, hamstrings, lower back, shoulders, upper back and triceps helping.

Is the Tire Flip good for beginners?

It's rated intermediate. Beginners can build up to it with Backward Drag first.

What can I do instead of the Tire Flip?

Good alternatives that train the quads: Car Deadlift, Conan's Wheel, Rickshaw Deadlift or Yoke Walk.

How many sets and reps of the Tire Flip should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).