You’ve likely seen Strongman competitions on TV or youtube; vast, planetoid men flipping mega-tractor tires around, stacking novelty-sized sandbags, manually pulling vehicles, heaving some hulking Atlas Stones around etc… As much of a bewildering demonstration of muscularity as this is, the good news is that this hugely functional discipline of strength training can be incorporated into anyones training. Tire Flips are a fantastic way to target your entire body (especially the posterior chain), in order to build overall strength and power you can actually use. This post runs through the ‘why & how-to’ of these fabulous exercises – just click MORE…
NOW, WHY WOULD YOU PICK UP A TIRE ???
No, they’re not just for tractors! I’d argue as with most exercises – though perhaps especially with tires – they’re great stress relievers and epic endorphin releasers. You can vent all that anger on this big circle of rubber by flipping, pushing and owning them etc -it’s not a dainty piece of equipment that requires delicate caution to operate; brute force is encouraged! You just need to find a tire suitable to your strength, and if you don’t happen to live next to a tractor yard, these days you can find tires at your local gym; mine is courtesy of my friends at Virgin Active. Once you have a tire, depending on how many times you flip the tire, and the length of time it takes you to execute your flips, you’ll most certainly achieve an fantastic aerobic workout!
When you’re picking up the tire, in the squat position you’ll be heavily working your posterior lower-body muscles (the ones which I think make athletes develop all their muscle power, and the ones you can’t necessarily ‘see’), before rapidly transitioning to employ the upper body – core, back, arms and chest as you slam it down. This is a proper compound exercise, engaging so much of your functional muscle-base. The movement incorporates lifting, pulling and driving through the hips, to push & flip the tire over. Here’s how…
1. Start with the tire lying flat on the ground in front of you.
2. Get into a squat position and grab onto the tire with your hands underneath it, whereby your feet are a shoulder-width apart. Ensure to maintain a straight back.
3. Then, in a controlled but explosive manner, pull the tire up simultaneously using equal leg, arm and back strength.
4. Standing up, quickly reposition your hands and push the tire over.
5. Start again as quickly as you can. Repeat until exhaustion!
1. Avoid using your legs to sort of push the tire up as your more likely to sustain injuries!
2. As always get your technique right first; only then should you progress to a heavier weight!
I WAS WEARING:
A relatively new discovery of mine; Alala
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