Strongman Series-Tire Flips

Every coach is after the best triple extension movement possible. They use these to build speed and explosive strength. A lot of coaches use power cleans and snatches to develop this, but these moves can be limited by many things and can take years to perform correctly. The worst thing that can happen to you as a strength coach is to get an athlete hurt lifting the way you tell them to. An easy fix to this is to incorporate tire flips into their program it is the most applicable to sports out of any triple extension movement. We have our guys perform heavy sets of 3-5 reps or speed days consisting of 10 sets of 3 reps much like a dynamic day. You can also add it at the end of the workout to build up ones work capacity.

The set up is quite easy to do, but is often the thing coaches mess up on teaching. You want to get in a good football stance with you shoulders and chest directly on the tire. You will have you chin resting on the tire and your arms as straight as possible and as low as possible. You can either stagger your feet or have them even.

The next portion of the lift is the drive. You want your athletes to drive through the tire like you drive a dummy sled and DO NOT have them lift it straight up or deadlift it up that is a good way to tear a bicep or hurt your back.


After you drive the tire you will have to pop your hips up, plantar flex your foot, and drive your knee into the tire. A good way to get your athletes to get full hip extension is to have them drive there head to the sky when they bring their knee up. Once you start to drive your hips forward you want to turn your hands from the supinated position to the pronated one so you can forcefully push the tire down.

Once your hands are in position your athlete needs to run through the tire and push it down as hard as possible.

Here is a video of one of our football players performing tire flips. Enjoy.