Strength Training · Functional Fitness · Conditioning
Stationary Tire Flip
The stationary tire flip uses a pivoting machine to combine a leg-driven lift with an upper-body push. It trains full-body strength and conditioning along a guided path.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand facing the tire with your feet about shoulder-width apart.
- Bend your hips and knees to reach the lower lifting grips.
- Grasp the designated grips with both hands.
- Drive through your feet to raise the tire by extending your hips and knees.
- Shift your hands to the pushing position as the tire reaches chest height.
- Press the tire forward through its guided flipping arc.
- Guide the lever to its supported stop using the machine’s return procedure.
Form cues
- Brace your trunk before the drive.
- Keep your knees tracking over your toes.
- Exhale through the effort.
Common mistakes
- Curling the tire upwardKeep your arms long during the initial lift so your legs provide the drive.
- Hips rising before the tireReduce the load until your shoulders and hips rise together.
- Leaning back to finishPush the tire away without arching your lower back.
Safety
The moving lever can crush fingers or feet caught near its stops or pivot. Excessive load or fatigue can also strain your lower back or shoulders during the lift-to-push transition.
- Check the machine’s instructions for its grip locations, travel limits, and return mechanism before starting.
- Keep hands away from hinges and feet outside the lever’s travel zone.
- Practice with the minimum resistance before adding securely fastened load.
- End the set if you cannot complete a smooth hand transition or control the lever.
If back, shoulder, or elbow pain limits lifting or pushing, choose a lighter version or seek guidance from a physiotherapist before using this machine.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Stationary Tire Flip Machine
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min 30 sec
Start with a load that lets you complete every repetition without grinding or rushing.