February 23, 2023 • 7 min read
Tire Flip: Muscles Worked, Benefits & No-Tire Alternatives
Published on February 23, 2023 |
Update on November 3, 2023
MS in Occupational Therapy, BS in Kinesiology, Certified Corrective Exercise Specialist, CrossFit Level 1 Coach
Tire flip is a powerful exercise that can strengthen your whole body. Explore the technique, muscles worked & beginner no-tire alternatives in this blog post.
Table of Contents
Tire flips can improve your overall fitness level and strengthen your entire body. However, it is not a very popular exercise among gymgoers despite targeting all main muscle groups.
In this article, we will take you through the general benefits of tire flipping, how to execute it correctly, and some alternative exercises that target the same muscles.
Flipping a tire requires a lot of strength and power, and for this reason, it is often featured in CrossFit workouts. Although some gyms offer this unusual piece of equipment, it’s not common in many commercial gyms.
Tire flipping is better suited for more experienced lifters due to the high weight of the tires and the complex technique required to lift them correctly to avoid injuries.
Still, lighter tires can be used to introduce beginners to this exercise.
Tire flip workouts can be more or less difficult depending on the weight and size of the tire used. It is also important to note that not all types of tires are ideal for this exercise, as the rubber needs to be robust and not bend when lifted.
For all these reasons, tractor tires are optimal for flipping, as they are fairly sturdy and they come in a variety of sizes and weights.
Tire flips are a very technical move that can potentially lead to injuries if not done properly. Below is a step-by-step guide for flipping tires correctly:
Once mastered, tire flipping should be performed with momentum, with each flip following the next one smoothly and with no long breaks in between.
Tire flips enable the activation of most major muscles, and due to this, both the lower and upper body are worked to some level when performing this exercise. [1]
Primary Muscles
These are the muscles that are mainly engaged during the first phase of the exercises, which are the squat and the tire lift, and include:
Secondary Muscles
These are the muscles that work on the second phase of the exercise, which is the flip of the tire once it has been lifted off the floor. These include:
Despite working on the whole body, adding other exercises to your training routine is still important to ensure all muscles are strengthened equally. Specifically, include exercises that work your shoulders, chest, and arms, which are the secondary muscles used in tire flips.
Tire flipping is a great compound movement that offers plenty of benefits. Below you can find the main benefits so that you can understand how this exercise can assist your fitness performance.
The high weight of the tires, along with the momentum required throughout the execution of the exercise, enable you to develop strength and power simultaneously. [2]
Tire flipping requires you to endure powerful motions for a sustained period, which is ideal for conditioning the body to withstand repetitive bouts of power, speed, and endurance efforts. [2]
As broadly mentioned in this article, one of the main benefits of tire flipping is the fact that it allows you to concurrently work on most muscles in both your upper and lower body, making it ideal for those people who don’t have plenty of time to train. [2]
Tire flipping is an exercise that requires you to perform multiple functional movements. This makes it great for improving body biomechanics while also making it an ideal conditioning exercise for other sports and disciplines. [3]
Tire flipping can be combined with other exercises to create a highly efficient full-body training session. Below is an example of how you can implement the tire flip in a circuit-style full-body conditioning workout.
Rounds: 6
Instructions: perform each exercise one after another, then rest for 60 seconds after the last one before starting the next round.
| Exercise | Reps |
| Tire flip | 8 |
| Kettlebell swings | 10 |
| Burpees (chest to floor) | 15 |
| Walking lunges | 8 |
| Push press | 8 |
| Sit-ups | 12 |
If you don’t feel ready to give tire flipping a go, then you can try one of the following alternatives. These exercises have been specifically chosen as they work the same muscles and require similar biomechanics as tire flips.
This exercise helps you develop your shoulder and glute strength whilst also improving balance by targeting the core.
The squat and throw exercise mimics the motions of tire flipping and targets the glutes, the core, and the shoulders, all muscles that are highly engaged during a tire flip. Furthermore, the throw makes it a dynamic movement that can help improve power along with endurance.
Working on your deadlifts engages the primary muscles targeted by tire flipping, such as the hamstrings, back, and glutes, making it one of the best alternatives for this exercise. Using a trap bar instead of a regular barbell helps to maintain an upright posture throughout the execution of the exercise, even for those with less lifting experience.
Kettlebell swings are a dynamic exercise that targets the hamstrings, glutes, core and back, making it a fantastic substitute for tire flipping if you want to develop both strength and power. Its fast-paced movements also allow you to work on your endurance.
Snatches are a powerful movement that involves the hamstrings, back, and shoulders. Being a dynamic move, it can also be used as a conditioning exercise to improve endurance and power.
You can start with the alternative exercises and then move on to the tire flip once you have developed enough strength. A workout app would help you achieve this goal by allowing you to keep an eye on your progress and design more intense workouts as you get stronger.
Tire flipping is not a commonly performed exercise outside of the CrossFit community, despite being a very valuable addition to a full-body workout program. Below you can find the main key points about tire flipping:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!