FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

August 16, 2013

STRENGTH: Back squat 5-5-5-3-2

WOD: “Flips & Dips”


Tire flips 

Ring Dips 


Why Tire Flipping??? 

The question was a good one, as the tire flip is truly a test of total body training. In addition to being an excellent strength exercise it is also an extremely explosive movement, which can also be used as a test and/or tool of endurance and conditioning. 
The tire flip also has a huge carry over to other sports.  It’s hard to think of a sport that this exercise can’t benefit.  It is not hard to see the carry over when watching an athlete flip a tire.  The starting position alone looks very much like and offensive or defensive lineman stance in football.  The movement itself is very similar to a lineman exploding off the line of scrimmage.  If you have ever seen a tire flip done correctly it is not hard to realize the extreme benefits this exercise can offer for any sport from soccer to wrestling.
 A properly executed tire flip does not include solely lifting with the arms (in-fact that is a cause of serious and frequent injury especially to the biceps).  While the arms are a necessary part of the tire flip, the power is generated with the hips to drive the tire upward.  In addition to the hip extension you should try and perform knee and ankle extension.  The rest of a correct tire flip is easier done than written but includes a quick switch of the hand position and an optional knee to the bottom of the tire.


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