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