Learn 7 New Ways to Flip Your Tire Workouts

7 New Ways to Flip Your Next Tire Workout

Written by
March 19, 2014
Updated April 12, 2018
Category: Fitness

With its relative ease of use and ever-increasing availability at many gyms, the tractor tire, for many, has become a ‘gateway drug’ into the addictive world of unconventional fitness. As Doug Fioranelli says, “When performing the various tire movements correctly, they can enhance the strength, power development, and conditioning of anyone willing to challenge themselves…”

What’s Wrong with Regular Tire Workouts?

Man performs a Tire Flip during a standard tire workout.

Your Tire Workout Exercises are probably only hitting one plane of movement.

Conventional tire training has us moving primarily in the sagittal plane, and in order to fully enhance the strength, power development, and conditioning of athletes or others seeking the most balanced training plan possible, one needs to explore ALL of the planes of movement.

Why Should Tire Workouts Hit All Planes of Movement?

Woman performs sledgehammer tire slams during a tire workout.

Sagittal plane exercises involve flexion and extension. The classic tire flip, deadlifts, farmer walks, and squats are each performed in the sagittal plane. Frontal plane exercises such as jumping jacks, lateral lunges, and military presses, involve abduction and adduction. The transverse plane divides the body into upper and lower halves and generally involves rotation of the body. Movements such as baseball swings, rotational lunges, and Russian twists are examples, as is the push up.

Increasing the use of movements in all planes, and better yet, increasing the use of movements in multiple planes at once, increases the functionality of tire training and requires full body stabilization. It also reduces the risk of injury due to overuse or pattern overload syndrome.

7 New Tire Workout Exercises to Add to Your Arsenal

Here are a few new ways to flip up your tire routines!

1. Lateral Steps with Tire Front Squats – Frontal and sagittal planes

2. Sledgehammer bat Swings – Transverse plane

3. Sledgehammer Low Swings – Transverse plane

4. Deficit Sandbag Sit Ups using Tire – Sagittal and transverse planes

5. Kettlebell Rotational Sit Ups using Tire- Sagittal and transverse planes

6. Tire Tug-of-War – Transverse plane

7. Backward Overhead Tire Throws- Sagittal and transverse planes

Tire Workout Demonstration Video:

Megan Griffith and her husband, Chad, own Kinetic Fitness and Training in Northwestern North Carolina. Megan earned a degree in Foods and Nutrition, and holds an ACSM personal training certification. She is also a mother of three, and has used her experiences balancing the demands of raising a family while furthering her education and career and maintaining and improving her fitness to help her clients do the same. Megan is seeking several advanced certifications and says her greatest accomplishments are yet to come!
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