Name: Tire Flips
Uploaded: 2023-04-26T01:00:39.000Z
Duration: 6 min 8 s

English captions

https://stream.mux.com/lXwCZ87jxG7hbpZbBBwZnAxBbj0102wQLZGVGhL4TFId8.m3u8

Learn how to properly perform tire flips in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on lifting mechanics and coordinated lower- and upper-body sequencing (including progressions and regressions) to safely develop strength, power, and full-body integration. Enhance explosiveness, posterior-chain engagement, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve lifting mechanics, maximize force production, and master this dynamic tire-flip power exercise.

Introduction to Tire Flips and Importance of Power Exercises

Key Form and Set Up for Tire Flips

Understanding the Amortisation Phase in Tire Flips

Executing a Clean and Darting Action in Tire Flips

Focus on Explosiveness Over Strength in Tire Flips

Tips for Perfecting Tire Flip Technique

Tire Flips

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

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Upper body and total body power and high velocity exercises - best progressions for power pushups, chest pass, throws and bodyweight explosive exercises and a sample routine.

Upper Body Power Exercises and Total Body Power Exercises

Maintain proper alignment with "joints soft".

Quickly descend into a squat position. This initial movement is the quick eccentric load.

Grab the tire firmly with an "underhand" grip in the bottom position.

Try to reduce the amortization phase (bottom position) as much as possible, snapping from the eccentric phase to the concentric phase as quickly as possible.

Admittedly, this takes a lot of practice, and most individuals are likely better off starting in the bottom position, with hands securely gripping the tire, and then attempting to bounce with the little range of motion left to add some "eccentric stretch".

Thrust the pelvis forward, body erect, and flex the arms as quickly as possible, flipping the tire up so the hands may be turned over, and then immediately push the tire over as if doing a chest pass with a step.

Weight of tire (remember, max velocity must be maintained)

Tire Flips

Depth Jump

Box Jump

Tuck Jumps

Power Push-Ups

Medicine Ball Chest Pass

Power Medicine Ball Shoulder Press

Kettlebell Clean

Sled Push (Chest Power Exercise)

Rope Row and Sled Progressions

Power Row Sled Pull

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