FitCi
Tire Flip is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, glutes, back. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Squat in front of the tire and slide your hands under its bottom edge, palms up
- Press your chest into the tire and drive forward-and-up at a 45-degree angle
- You can catch it with one knee as it rises
- Once the tire is upright, flip your hands over and push it down
- Walk to the tire and repeat
Coaching tip
Don't deadlift the tire; drive into it at a 45-degree angle with your chest — most biceps tears come from yanking it.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, knee, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.