The tyre flip has you squat low, lift one edge of a large tyre and drive through the legs to flip it over in a powerful full-body push. It trains the legs, hips, back and shoulders all at once, and builds strength and conditioning that carries into real-world lifting and sport.
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How effective is this exercise for you?
5
Sets
8
Reps
Tyre
Equipment
13.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Full body
📋 How To Perform Tyre Flip
1
Squat down, grip the underside of the tyre, chest close to it.
2
Drive through your legs and hips to lift and flip the tyre forward.
3
Follow through with your hands to push it over.
4
Reset your position and repeat for the next flip.
5
Keep your back flat throughout — this is a hip-hinge and leg-drive movement.
💡 Benefits of Tyre Flip
Develops explosive leg and hip drive, back strength, grip and cardiovascular capacity in one movement. Because the load is awkward and heavy, it also builds the whole-body coordination and mental toughness needed for strongman and functional training.
📈 Sets, Reps & Programming
Do 4 to 6 sets of 3 to 6 flips with 90 to 120 seconds rest, or flip the tyre over a set distance such as 15 metres. Pick a tyre you can flip with good form for every rep, and stay well short of failure while you learn the movement.
⚠️ Common Mistakes to Avoid
Lifting with a rounded back instead of keeping the chest up
Pulling with the arms instead of driving with the legs
Using a tyre far too heavy for your current strength
Not stepping close to the tyre before the lift
✅ Pro Tips
Get the hips low, hands under the tyre edge and chest tall, then push the floor away
Drive forward with the legs and shove the tyre over with your hands as it passes your chest
Reset the stance before each rep rather than rushing
🛡️ Safety Notes
A heavy tyre can twist the spine and strain the lower back if the setup is poor. Start light, keep a neutral back, wear gloves, and make sure the tyre has clear space to fall. Stop if you feel any back pain.
🔁 Progressions & Regressions
Make it hardera heavier tyre or flips for time.
Make it easiera lighter tyre, or practise deadlifts and hip drive first.
