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Tire Flip

QuadsOtherIntermediateCompound
Tire Flip — start position
Start
Tire Flip — finish position
Finish
Muscles worked
PrimaryQuads
SecondaryCalves, Chest, Forearms, Glutes, Hamstrings, Lower back, Shoulders, Traps, Triceps

How to do it

  1. 01

    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.

  2. 02

    To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.

  3. 03

    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.

In the app

Tire Flip appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With kettlebell
With machine

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