500kg/1100lb tyre flip @114kg bodyweight by
2011 World Natural Strongest man competitor Danny Loudon who i trained for 3 years.
This is a classic strongman event. I can't think of a single muscle in your body that this exercise doesn't strengthen! I also can't think of an athlete who wouldn't benefit from this exercise.
The flip is a tremendous movement for people who need explosive power. This is one of the best exercises for athletes such as rugby players, wrestlers, and others who need to exert force quickly to move heavy opponents.
The flip looks simple enough, right? You just lift the tire up and flip it over.
The first concept to consider is the fact that the tire flip is not a deadlift; it is more like a hack squat. The movement is generated solely from the lower body, the arms merely lock onto the tire. Do not attempt to lift the tire with your arms or serious injury can occur.
To set up properly you want your arms slightly bent and in a comfortable position. Your feet should be back away from the tire and your chest up against it. Your back is flat and your hips are low. Lockdown your upper body and drive from your legs to extend your hips, knees, and ankles. When you do this your hips should be propelling the tire simultaneously upward and forward. Your body should remain close to the tire at all times as you quickly rotate your hands and follow through until it is completely flipped.
Some tires are heavy and you may only be able to lift it waist high; at this point, drive one of your knees against the tire to prop it up until you can get your hands turned and your hips adjusted to complete the flip. You can train tire flips in two ways: you can flip a heavy tire for strength and power production or go with a lighter tire to work more volume and train your endurance and conditioning.
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