Tire Flip — how to, muscles worked, alternatives

How to do the Tire Flip

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Intermediate
Easier Kettlebell Swing Intermediate
This exercise Tire Flip Advanced
Harder Conventional Deadlift Advanced
Harder Block Snatch Expert

Too hard for now? Start with the Kettlebell Swing.

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.