12 Sep TYRE FLIPS
The Tyre Flip is a staple in strongman competitions and has a huge carryover to any combative sport or sport that requires explosive power and strength.
Triple extension means the simultaneous extension of the ankles, knees, and hips. It occurs whenever you push off the ground powerfully enough for your heels to leave the ground. Running, sprinting, and jumping are great examples of a triple extension, also a big hit in rugby or american football, a perfectly-executed uppercut are other examples.
For decades, the go-to triple extension by the establishment was the Power Clean.
Tyre flips forces the athlete into a triple extension and are technically far much simpler to learn than an Olympic lifting variation.
Even if a power clean is executed perfectly, you will reach triple extension and then catch the bar in a passive position on your heels.
After a triple extension in the Tyre Flip, you push the tire down, as if it were an opponent.
By introducing the Tyre Flip to your training regime, you will also see improvements in your deadlift and squat.
One of the best aspects of Tyre Flips is how you distribute the the load. Unlike a conventional squat or hip-hinge pattern, Tyre Flips actually involve pulling, then pushing the load away from the body. If it is done at a high speed, it will replicate acceleration.
Tyre Flips are not for everyone. No exercise is perfect. Exercises and movements do come with risks, some more than others and tyre flips are no exception.
Unlike deadlifts and squats, you are not lifting the tyre vertically, you are displacing the load forwards. This in turn places your lower back into a much more vulnerable position.
During tyre flips, fatigue is highly likely. They are a huge compound exercise that require loaded, full range of motion in the ankles, knees, hips, and thoracic spine. Abuse of this exercise and pushing your body to the point of exhaustion will result in loss of technique, and most likely injury.
Now, I am not trying to scaremonger you or put you off tyre flips. Like every exercise, especially strongman movements, they come with a certain element of risk but when executed correctly and responsibly, have enormous benefits and rewards.
Before performing tyre flips, you must be able to perform the primary movement patterns correctly, especially the squat and deadlift. Tyre Flips provide great variety, but they are essentially an advanced pattern of the squat and deadlift. They are risky if fundamental mechanics in the basic versions of those movements are flawed.
If you squat with your heels elevating off the floor or cant squat to full or parallel depth, then you must address your mobility issues before you attempt tyre flips.
Tyre flipping requires outstanding deep squatting capabilities. Not just ok capabilities but outstanding capabilities. To embed your body in the correct position around a tyre, you must have good glute activation and good flexibility around your groin.
Without these prerequisites, you will not be able to place yourself into a position of a biomechanical advantage to perform the exercise.
GRIPPING THE TYRE
Gripping a Tyre correctly is extremely important and does it not only involve your hands. The correct grip is designed to take pressure away from the bicep tendon.
- Arms shoulder width apart, spread your fingers wide and spread them under the tyre.
- Get into a deep squat position, lean forward, keep a tall posture and make chest contact and place the top of your forearms against the top corner of the tyre.
- Create maximum tension in your lats, shoulders, and glutes to lock yourself into position. Tighten the grip you have around the tyre by tensing your biceps and forearms.
The above steps create the strongest possible starting position.
You are now ready to flip.
Now that you’re ready, under no circumstances, do not lift the tyre straight up. This puts you in a weak biomechanical position. You must drive forward and push into the tyre. As you push forward, your hips will extend and the pivot between the tyre and the floor will help you to stand it up.
Maintain posture from the beginning right through to the end of the movement. Do not bend or over round your back. Once the tyre is up, push it over the top with a chest pressing motion and Repeat. Good technique, like with every movement is paramount. Do not flip a tyre to failure. Ever
Tyre flipping past good technique can cause serious injury.
Avoid failure and poor technique at all costs. If you feel your major fatigue and your technique failing, let it go immediately.