Tire flip is one of the functional and cross fit exercises, which is a strength and conditioning full body workout. It ensures to increase your strength and endurance. It often functions like a deadlift, if you do tire flip by using the correct methods effectively.
Muscles that work with tire flip
You may engage all your muscles such as glutes, hamstring, quadriceps and back muscles during the performance of tire flip.
As you tend to flip the tire, the core muscles, arms, forearm, calf, chest and shoulder muscles actively start participating at once.
How to do Tire flip?
You may earn mastery of this exercise by following some methods appropriately. The actual techniques to flip the tire go safely step by step.
- Step1: Set up a deep squat position. Make sure, feet are at hip width stance. The feet need be close by the tire with toe pointing out.
- Step2: The next step is to hold the tire with both hands and your hands should be placed on supine grip. Keep the back straight and tighten the core.
- Step3: Now release the breath, then breathe in and hold the breath.
- Step4: Keep your arms straight and lift the tire up. Now bend your elbow and lift the tire up. When you are lifting, make sure you use more force to lift the tire up.
- Step5: Now lift the tire up and change the position immediately. Take your right foot forward and the other one backward. Change the position of hands and hold the tire in prone position.
- Step6: Now use complete force to push the tire forward. The response of flipping should be very quick and clean with good technique.
Check this tire flip video, click on link https://youtu.be/dvUCzgd75M8
Who can do these workouts?
Anyone can put effort to tire flip workouts,
The beginners must learn the techniques and use small tire or less weight tire to perform effectively.
If you are an intermediate or advanced level you may modify the workout as per your fitness quality.
Weight and size of tire
The tire largely used for turn over is a big tractor tire or JCB tire, weights from 70 kg to 300kg. Each gym owns tire with different sizes and weights.
How many sets and flips?
Perform 2 to 4 sets of 10 to 20 flips or 1 minute off, 1 minute on. You may change the intensity according to your fitness capability. You can too add this in HIIT or functional training workouts.
Best full body functional training workout routine by using a tire and other equipments, click on link https://www.instagram.com/p/BkIY6QsnUHx/?igshid=1td9f72xpzehj
Who to avoid these workouts
People who have been suffering from,
- Low back ache
- Slip disc
- Spine injuries
- Back strain, sprain
- Neck sprain, strain
- Hernia
- Any other back injuries, strictly avoid this exercise.
If you still have a desire to explore tire flip, strengthening your back is a must, also a quality energy level, body control capacity as well as stability are mostly needed to tackle such a workout. Hence, you may discuss your health issues with a health professional or a fitness consultant before including it into your regimen.