Tire Flip

How to perform

1. 01Begin 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.
2. 02To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
3. 03As 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.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.