Tractor Tire Flips
Get strong and build stamina with this killer strongman move
Flipping a tractor tire is a fun way to build power, sport-specific strength, and conditioning. Some trainers think it's more useful than the bench press. Follow this workout and roll over those old plateaus.
WHAT YOU NEED
A large tractor tire (obviously). You can usually find one at an auto-body shop or junkyard. Most weigh between 400 and 600 pounds. Some hardcore gyms also have them.
Do body-weight squats, lunges, pushups, and leg raises. About 10 reps for each. Then do a set of dumbbell swings (swing the weight up to eye level) and chinups to prep your muscles for flipping.
With the tire lying on its side, stand close (as in a deadlift) with your arms outside your legs and grab the underside of the tire. Lean into it so your chest is against it and your weight is on the balls of your feet.
Explosively lift the tire using your hips and chest. The movement is like a power clean. When the tire clears your waist, raise one knee (either one) to help you boost it upright (on its treads).
Switch to an overhand grip and push hard through the tire. If you can't move it forward, push away and jump back so it doesn't drop on your feet. Now, go work on your deadlift (it's the best for flip strength).
Wartch this video of MF Fitness Editor Sean Hyson flipping a tractor tire: