Tire Flip - Basic

Recommendations: 3-4 Sets, 3-5 Reps, 350-600 Wght, 180-240 Rest

Quads Triceps Strength Tire Push Compound Gym

Purpose: To prepare you for the tire flip portion of a strongman competition.

Benefits: This exorcist will focus on the thighs, especially the quads.

Position a tire with enough room to flip it several times. Stand behind the tire. Grip the bottom of the tire with your hands. Keep your back straight, not curved, and your head looking straight forward, not down. Position your feet close together apart and your toes facing forward. Our chest should be driving into the tire. This is your starting position. Lift the tire by pulling up on the bottom of the tread. Extend through your hips, knees and ankles, driving into the tire and up. As the tire reaches 45 degrees, step forward and drive your knee into the tire. Adjust your grip to the upper portion of the tire and push it forward as hard as possible so that the tire falls to the other side. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.