0:00 This is Brent coming at you with more power exercises. I'm excited to get the 0:03 tire flip as one of our videos. We're going to go over all of the cues to make 0:08 sure that you guys get the most explosiveness and power, you can possibly 0:12 get out of this movement pattern. I have the powerhouse Kamal personal trainer at 0:18 the gym I'm at here, Hype gym. He's going to do the tire flip, but I'm glad it's 0:22 him and not me, because this is a very heavy tire. Thank you for coming in 0:27 man. Alright so let's talk about form guys, now you already know form. We've 0:32 talked about this in every video, it is the kinetic chain checkpoints. Some 0:36 special things about the tire flip, Kamals got to be able to get his hands 0:40 between his feet, which means he's going to be slightly wider than hip width, that 0:45 is something to think about. The other thing to think about is this is on the 0:49 floor, which means not only does somebody have to be able to do a squat well, but 0:55 they have to be so cleaned up from a movement impairment perspective, they 0:59 have to have so much of their corrective exercise done, that they can go through a 1:03 deep squat without any compensation. So Kamal here is going to just kind of 1:07 demonstrate real quick. He's going to go down, we are going to see a little bit 1:11 more of an excessive forward lean here. That's okay guys because of the way you 1:14 have to line up with a tire, but you do notice Kamals getting some good 1:18 dorsiflexion here. His feet, knees and hips are in almost alignment. He's 1:24 slightly wider than hip width to get his hands in there. So we have as perfect 1:28 form as we can get here. Notice his back is nice and straight. You guys know this 1:32 stuff. His scapula are down, he's ready to pull back and retract. Alright so this 1:38 is really really great form. You guys need to check this before you get 1:41 started. Now let's talk about the first mistake I see with a tire flip. Most 1:46 people would start from right there, although Kamal and I know better, we know 1:50 about this amortisation phase right. The whole point of power exercise is to be 1:55 able to take that eccentric load, that's stretching of all of these connective 1:59 tissues right, we want to use that elastic force to contribute to our 2:05 concentric phase. The amortisation phase of a tire flip is 2:10 at the bottom. I don't want Kamal to get down here and pause, I want him to bounce 2:16 and explode. The place he should spend the least amount of time, is 2:21 actually at the bottom of this movement. So what Kamal and I have been talking 2:25 about this for the last few minutes, what he's found most comfortable for himself 2:29 is he gets down, sets up his hands, because the treads aren't even on this 2:33 tire. He sets up his hands, he gets himself all squared up, and then he 2:38 actually likes to stand all the way back up. Now you guys can either stand all the 2:42 way back up, or start from an athletic position, that's okay too. But once he's 2:47 there, he's now going to try to bounce and think about this as a clean. He's going to 2:51 bounce and clean this tire. You ready? Let's see it, poom. 2:58 Kamal with such a powerful individual, I wish I had power like that, but all 3:04 right they say those who can't teach. So Kamal is going to do this again. I want 3:08 you guys to focus on the next point in our little power training video here, 3:13 which is he went from a clean to a push. Alright so watch when Kamal does this, 3:20 this is two movement patterns you guys actually know probably pretty well 3:23 already if you've been doing power training. He's going to come clean, and 3:27 then he's going to act like he's almost doing a medicine ball chest pass right. 3:30 He's going to thrust from his back leg, and just push the tire over as hard as 3:34 he possibly can. 3:38 Poom. 3:41 A lot of power, now let me talk about one other thing that I see, I should have spoke 3:47 about a little bit earlier. What I don't like to see with the tire flip guys, as I 3:50 see some people they do this, and then they put the knee in, and then they flip 3:53 their hands around. We're not doing this as a max strength exercise, we are doing 3:56 this is one of those like max strength / power exercises in the same family of 4:02 exercises that the Olympic lifts fall. So notice Kamal is doing this in two very 4:08 clean explosive motions, when he could no longer do this explosively, that would 4:14 actually be the end of his set. If I'm training him for explosiveness and power, 4:18 as soon as he starts to slow down it's actually set over. This is one of the 4:24 reasons why I don't like to set distances for tires. I don't actually 4:28 necessarily set reps either. I might just watch Kamal, be timing him, and as soon as 4:34 i see any decrease in speed from him, sets over. If that's at five reps great, 4:39 If that's at ten reps great. I'm not going to let him go on to 20 reps. 4:44 Obviously if that's the case, then we probably need a heavier tire. We need to 4:48 talk about a different technique to progress this, so that we keep increasing 4:51 his power, and if you can't even get one off explosively, we need to lighten the 4:55 tire. But watch Kamal one more time, here he's going to have nice perfect form, 5:00 amortisation phase at the bottom right. So he's going to set himself up, he's 5:04 going to stand back up, he knows where he's at, explode, boom. Oh, let's try one 5:10 more time. 5:14 Alright it happens guys, sometimes you missed the treads you know, Good, boom, 5:22 boom, and that was a great rep, come off and go ahead and do it again. Let's see 5:26 it alright. Notice this time it's a clean, he's pushing through his arms. He's not 5:31 using his arms to lift it, just transferring the force in his lower body. 5:36 Ready, poom-poom, right. This is big lower body exercise. One more time, Kamal. I 5:42 know you got it in you. Let's see this look at the push, look at how stable 5:47 he is, look at how he drives through his back leg, poom, poom, very nice. Guys I hope 5:54 you enjoy this video. I hope you picked up a lot of tips. I hope you have a lot 5:57 of fun with these tire flips. I know Kamal has gotten a lot of power from 6:01 them. Thank you so much for coming out man. I hope you guys enjoy the video.
