# Tire Flip

A strongman lift where you drive a heavy tire up off the floor and tip it over. Trains the glutes, hamstrings, and back through a powerful hip and knee extension.

- Advanced · Compound
- Equipment: Tire
- HD video: https://media.seto.fit/exercises/tyre-flip/video/male.mp4
- HTML: https://seto.fit/exercises/tire-flip/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 8/10
- Quads: 7/10
- Lower back: 7/10
- Traps: 6/10
- Front delts: 5/10
- Forearms: 5/10

## How to do the Tire Flip

1. Squat at the tire's edge and grip under it with straight arms.
2. Drive through your legs and hips to lift the tire.
3. Step in and bring your forearms against the tread as it rises.
4. Push the upright tire forward so it falls over.

### Full technique — 7 steps

1. Stand facing the tire with feet about hip width apart, close to its edge.
2. Squat down with your torso leaning forward and grip under the near edge with straight arms.
3. Tighten your stomach and keep your back flat before starting the lift.
4. Drive your feet into the floor and extend your hips and knees together to lift the tire.
5. As the tire rises, step in and bring your forearms against the tread.
6. Once the tire stands upright, push it forward with your hands so it falls over.
7. Step up to the tire again and grip the near edge for the next rep.

## Common mistakes

- Rounding through the lower back
- Bending the arms to lift
- Hips shooting up first
- Standing too far from the tire

## Form cues

- Arms stay long
- Push through your feet
- Hips and knees together
- Step into the tire

## How much to do

- **Strength** (good fit): 4–5 sets of 3–5 reps · rest 3 min · 1–2 reps in reserve · lower 1 s, lift explosively
- **Muscle growth**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 1 s, lift explosively
- **Endurance** (good fit): 2–3 sets of 10–15 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 1 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Muscle Clean](https://seto.fit/exercises/barbell-muscle-clean/), [Split Clean](https://seto.fit/exercises/split-clean/)
- **Dumbbells**: [Dumbbell Snatch](https://seto.fit/exercises/dumbbell-snatch/), [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/)
- **Kettlebell**: [Sumo Kettlebell Deadlift](https://seto.fit/exercises/sumo-kettlebell-deadlift/), [Kettlebell Snatch](https://seto.fit/exercises/kettlebell-snatch/)
- **Cable machine**: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate
- Easier: [Kettlebell Swing](https://seto.fit/exercises/kettlebell-swing/) — Intermediate
- **This exercise: Tire Flip — Advanced**
- Harder: [Conventional Deadlift](https://seto.fit/exercises/conventional-deadlift/) — Advanced
- Harder: [Block Snatch](https://seto.fit/exercises/block-snatch/) — Expert

## Quick answers

### What muscles does the Tire Flip work?

Primary: Glutes 9/10, Hamstrings 8/10. Also works: Quads 7/10, Lower back 7/10, Traps 6/10, Front delts 5/10.

### When should I do the Tire Flip in a workout?

Main lift. Goes first after the warm-up, while you are fresh. ≈ 14 min with rest.

### How many sets and reps of the Tire Flip?

Strength: 4–5 sets of 3–5 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Endurance: 2–3 sets of 10–15 reps, rest 1 min 30 s, 2–3 reps in reserve.

### What can I do instead of the Tire Flip?

Barbell: Barbell Muscle Clean, Split Clean. Dumbbells: Dumbbell Snatch, Dumbbell Swing. Kettlebell: Sumo Kettlebell Deadlift, Kettlebell Snatch. Cable machine: Cable Pull Through.

### What is an easier version of the Tire Flip?

Kettlebell Swing (Intermediate), Trap Bar Deadlift (Intermediate).

### What is a harder version of the Tire Flip?

Conventional Deadlift (Advanced), Block Snatch (Expert).

How we rate exercises: https://seto.fit/guides/methodology/

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