12 Tire Flip Exercise Benefits for Smarter Strength Training

What Is the Tire Flip Exercise?

The tire flip is a dynamic, compound movement that involves lifting, driving, and pushing a heavy object, typically a large tire or using a tire flip machine, across a short distance. Traditionally rooted in strongman training, it has become a functional exercise staple across a wide range of fitness levels. You’ll find it used by athletes, personal trainers, and those pursuing functional strength or performance-based goals.

Tire flips are effective because they engage multiple muscle groups at once and require coordinated full-body effort. From the starting position, the exercise mimics a deadlift, then shifts into a drive and push phase similar to a sled push, making it a unique combination of pulling and pressing in one movement.

What Makes This Movement Great?

Unlike isolated lifts, tire flipping recruits major muscle groups across your upper body, core, and lower body. It builds total body coordination while promoting explosive power and grip strength. The movement challenges the posterior chain, including the glutes, hamstrings, back muscles, and hip flexors, while also working the upper body muscles, particularly the shoulders, biceps, and chest.

Another key benefit of tire flips is their adaptability. Whether you’re flipping a tractor tire outdoors or using a tire flip machine in a gym, this movement is scalable. Tires of various sizes, or tire flip machines with adjustable resistance, allow for progression and regression based on fitness levels.

When selecting a training tire, consider total weight, tread pattern (for grip), and size. A heavy tire increases load and power output, while a lighter tire may be ideal for endurance or beginner-focused training sessions.

Why Use a Tire Flip Machine?

While traditional tire training has its appeal, the tire flip machine offers a safer, more practical alternative for gyms and home setups. It eliminates the need for storing a large tire, reduces the risk of injury due to uncontrolled motion, and allows resistance to be adjusted without switching equipment. This is especially useful for shared training spaces and guided workout environments.

The tire flip machine provides a fixed range of motion, reducing liability while still challenging the entire body. It's space-saving, low maintenance, and ideal for anyone from beginners to advanced athletes. Some machines even allow you to track metrics or connect with fitness apps to monitor progress.

How to Do the Tire Flip with Proper Form

1. Set Up: Stand feet shoulder-width apart, bend your knees, and hinge at the hips with a straight back.

2. Grip: Grab the tire’s bottom with an underhand grip. Brace your core and upper back.

3. Lift & Drive: Push through your legs to lift. As it rises, switch your grip and drive it forward.

4. Reset: Stay controlled as you finish the push, then reset for the next rep.

Maintaining proper form is critical to lower the risk of lower back strain. Engage your entire body, especially your posterior chain, to distribute load evenly.

Tire Flip Exercise Benefits 

1. Builds Functional Strength and Power

Tire flips are a classic functional exercise that mimics real-world movements like lifting a heavy object or pushing something forward. They require full-body coordination, activating the posterior chain, core muscles, and upper body muscles in a single, powerful lift. As the study by Keogh et al. showed, the movement can be broken down into phases: the first pull, second pull, transition, and push, each phase recruiting multiple joints and muscle groups [1]. This results in a high level of power production and overall strength development, especially beneficial for strongman training and athletes looking to improve sporting movements.

2. Improves Muscular Endurance

Switching to a lighter tire or shortening rest periods between flips transforms the exercise from a max-strength lift into a muscular endurance challenge. By performing flips in higher volumes or within a multi-week program, your upper body, abdominal muscles, and legs adapt to sustained effort. The push, lift, and transition phases tax your muscles repeatedly, similar to high-rep compound movements, making this an effective way to build fatigue resistance.

3. Burns Calories and Supports Fat Loss

Because the tire flip is a full-body workout, it’s an effective way to spike your heart rate and burn calories. Pairing tire flips with movements like kettlebell swings or pull-ups adds an added challenge, turning your training session into a calorie-burning powerhouse. Over time, it supports body weight management and fat loss goals.

4. Boosts Cardiovascular Fitness

Because tire flips demand continuous effort from your entire body, they challenge muscles and your cardiovascular system. Performing them in HIIT-style circuits or alongside cardio equipment like rowers or exercise bikes mimics sprint interval training, elevating your heart rate quickly and keeping it elevated. Studies show this type of effort reaches 77–95% of your max heart rate, which aligns with cardiovascular health benchmarks recommended by leading fitness organizations [2].

5. Increases Grip Strength

Every flip starts with securing a firm grip on the bottom of a large tire: a task that builds grip strength and forearm endurance. Over time, your ability to hold and control heavy or awkward loads improves, making this a practical training session for strongman exercises, deadlifts, and everyday tasks. This also reduces the risk of injury during lifts that involve pulling or holding weight.

6. Enhances Agility and Coordination

Unlike static gym machines, tire flips demand real-time coordination between the lower body, core, and upper body. You need to adjust foot position, maintain proper form, and execute timed movements to flip the tire efficiently. The fluid switch between pulling, transitioning, and pushing builds functional movement skills, boosting agility and overall motor control, especially in sporting movements or real-life physical activities.

7. Develops Mental Toughness and Grit

Flipping a heavy tire isn't just physically demanding. It challenges your mindset and mental resilience. When you're pushing through a tough training session, completing a follow-along workout, or chasing long-term fitness goals, tire flips teach perseverance under pressure. This mental grit often transfers beyond the gym, helping you stay focused and driven in other areas of life.

8. Increases Bone Density

Like other loaded movements, tire flipping places stress on the bones in your hips, spine, and wrists, especially during the first pull and push phases. This mechanical load stimulates bone density improvements, which is essential for maintaining long-term musculoskeletal health. When performed with proper form, it’s a safe, bone-building alternative to traditional lifts.

9. Adds Variety to Training Routines

Tired of doing the same workout routine week after week? Tire flips bring freshness and excitement to any program. Whether you’re working out in a backyard with a truck tire or using a sleek tire flip machine at the gym, this movement breaks the monotony and reintroduces natural, dynamic motion to your regimen. It’s a great addition to circuits that already include sled pushes, box jumps, or body weight exercises.

10. Suitable for All Fitness Levels

Thanks to tires of various sizes and the option to use a tire flip machine, this exercise can be scaled. Whether you’re lifting a heavy tire for explosive power or a lighter one for reps, modifications can be made based on fitness levels, goals, or even injury history.

11. Space-Saving and Low Maintenance

Tire flip machines are ideal for compact spaces. Unlike weight plates, barbells, or sleds that eat up floor space, these machines are compact, clean, and simple to maintain. Plus, they offer adjustable resistance without needing to store a tractor tire in your garage. For home gyms, functional training studios, or clubs concerned with safety and cleanliness, they’re the best way to add strongman-style training without the mess.

12. Tires Can Be Free or Easy to Access

In recent years, gyms and trainers have embraced tire training for its simplicity. If you prefer old-school methods, a tractor tire from a salvage yard can be a cost-effective training tool. For those who want a more refined solution, tire flip machines eliminate the need for outdoor space or heavy lifting logistics.

Is Tire Flipping Right for You?

Tire flipping is ideal for those looking to build functional strength, improve power, or add full-body compound movements to their routine. However, individuals with existing lower back issues or limited mobility should consult a qualified healthcare provider or personal trainer before adding it to their training routine.

It’s not a deal breaker if you can’t lift a massive tire. Start light, progress slowly, and focus on proper form. A tire flip machine offers a safer alternative for those with space or mobility limitations.

Tire Flip Workout Ideas

Try this beginner-friendly circuit:

• 6 tire flips

• 10 kettlebell swings

• 30 seconds rest

• Repeat for 4 rounds

Intermediate strongman circuit:

• 5 tire flips (heavy)

• 5 pull-ups

• 20-second battle ropes

• 1-minute rest

• Repeat for 5 rounds
  

FAQs About Tire Flipping

Is tire flipping a full-body workout?

Yes. It engages the entire body, from your core to the back muscles, legs, arms, and grip.

How many calories does tire flipping burn?

It varies, but a high-intensity session can burn 300–600 calories depending on weight, duration, and intensity (use your Apple Watch or Health Kit access to track metrics).

How many tire flips make a good workout?

A set of 5–10 reps per round is a solid start. Combine with other functional training for a complete session.

Are tire flips bad for your back?

Not when performed with proper form. Keep a neutral spine, hinge at the hips, and avoid rounding your back.

What weight tire should I start with?

Beginners should start with a lighter tire (100–200 lbs) and gradually progress based on strength.

Tire Flip Exercise Benefits: Conclusion

Tire flipping is a full-body challenge that builds muscle, boosts endurance, and sharpens mental toughness. From increasing grip strength to improving cardiovascular health, the benefits of tire flips are hard to ignore. And you don’t need a junkyard tire to get started. With scalable options like tire flip machines, you can train safely and efficiently, whether you're a beginner or chasing elite performance. Add tools like kettlebells, battle ropes, or even cardio equipment, and expand your training options. 

Ready to flip the switch on your next workout? Explore tire flip machines at Strength Warehouse USA and power through your goals.

References: 

1. Iskandar, M. M., Mohamad, N., Othman, S., & Nadzalan, A. (2018). Metabolic cost during tyre and rope functional training. Journal of Fundamental and Applied Sciences, 9(6S), 1050. Click Here to View Referenced Article. 

2. Keogh, J. W. L., Payne, A. L., Anderson, B. B., & Atkins, P. J. (2010). A brief description of the biomechanics and physiology of a strongman event: The tire flip. The Journal of Strength and Conditioning Research, 24(5), 1223–1228. Click Here to View Referenced Article.