T Nation

Tire Flip Challenge


#1

Coach, got a question for you. I was recently at a small event with a few challenges that I participated in - think old school training stuff, Rocky 5 style, no fancy equipment or anything.

Anyhow, the 1 event I couldnt complete was the tire flip. I managed to get the bottom of the tire to about knee height, but couldnt get it any higher on either of my 2 attempts.

I plan to repeat the event in a about 4-5 months. I do not have access to a tire - so practicing the actual event wont work.

What kind of exercises, and sets/reps, would you start incorporating into your routine to train for such an event?

I was thinking various deadlifts (deficit, speed drills, top-half), and maybe clean/press drills from the floor (as opposed to from the hang)?

Any other thoughts or some specific suggestions?

Thanks in advance, and as always, i appreciate the advice you give and the knowledge you always pass onto us.


#2

[quote]AlwayzTry’n wrote:
Coach, got a question for you. I was recently at a small event with a few challenges that I participated in - think old school training stuff, Rocky 5 style, no fancy equipment or anything.

Anyhow, the 1 event I couldnt complete was the tire flip. I managed to get the bottom of the tire to about knee height, but couldnt get it any higher on either of my 2 attempts.

I plan to repeat the event in a about 4-5 months. I do not have access to a tire - so practicing the actual event wont work.

What kind of exercises, and sets/reps, would you start incorporating into your routine to train for such an event?

I was thinking various deadlifts (deficit, speed drills, top-half), and maybe clean/press drills from the floor (as opposed to from the hang)?

Any other thoughts or some specific suggestions?

Thanks in advance, and as always, i appreciate the advice you give and the knowledge you always pass onto us.
[/quote]

Even without a tire, learn the proper way to flip. Most people make the mistake of trying to lift the tire straight up; you have to lean into it pushing forward as you lift it up.

The absolute best lifting exercise to strengthen the tire flip is the Zercher deadlift from pins: