We've all seen them on TV, usually at 2 a.m., when we're channel surfing. All of a sudden, there he is. Some behemoth of a man is flipping a tire that dwarfs his huge size. In the background you see another guy who can't even lift the tire. How is it that one guy can lift a tire so easily and another can't even budge it? If you think it's simply because one guy is stronger than the other, think again. I used to watch the tire flip on TV and think, 'Man, are those guys strong.' It turns out that you don't have to be that strong if you have good technique. If you want to impress your friends, get strong and learn how to do one of the classic strongman events, then this is your article.
Starting out. It helps to have someone familiar with flipping a tire demonstrate the proper movement pattern. I was fortunate to have experienced strongman competitors like Bryan Neese, Chad Coy and Brian Duncan give me tips. To be able to lift a tire, you should be able to deadlift about half the weight of the tire using a conventional stance. Let's say you have to flip a 600-pound tire 10 times. That means you should be able to deadlift 300 pounds 10 times. Those are approximate values and not based on any fancy scientific calculations because the values vary from person to person due to differences in height, weight, limb length and so on.
You may want to videotape some strongman competitions and examine the techniques of the top guys. Play back the tape at a slower speed so you can see how they set up, lift the tire, make the transition from a deadlift motion to a pressing motion and push the tire over. That will help you later as you try to do it yourself. You can also have someone record your technique so you can analyze your performance. The new digital camcorders make that easy, as you can record, play back and pause on the same device for immediate feedback.
Setting up: the modified sumo deadlift. The start is crucial to lifting a tire. Start by setting up with your feet fairly close to the tire. Depending on your height and limb dimensions, your feet may actually touch the tire, or they may be a few inches away from it. Position your feet about shoulder width or wider. Your hip flexibility will determine how wide you can position your feet and still generate enough power to lift the tire. Squat down and keep your back rigid. You must not allow your back to round. Position your hands between your feet and place your fingers under the tire. Your setup will now resemble a modified sumo deadlift. Lean forward and push your chest up against the tire.
As you lift the tire, drive off with your legs while pressing your chest against the tire. Do not let your hips kick up before your shoulders start to rise. If you allow that to happen, you'll place more stress on the muscles of the spine and lower back. By driving your chest up and into the tire, you will lift it much more easily. Practice slowly at first, and after you have confidence in your technique, try doing it as explosively as possible. The goal is to lift so fast that momentum carries the tire higher, making the transition easier.
Some guys start lifting the tire as described above and then continue the movement with a knee to assist lifting the tire. That can work very well; however, you must be very careful. As you raise one leg, you're lifting the whole tire with the other leg. If you slip, you're in a dangerous position. If you have good traction, slipping is unlikely, but you should still use caution. Transition and drive. Lifting the tire from the ground is actually the easy part. Most guys get stuck when they have to make the transition from a deadliftlike motion to a pressing motion. If you used your hips and chest effectively, you will finish the starting movement by pushing up against the tire at about a 45-degree incline. Reposition your hands from an underhand to overhand grip. You may be able to work your shoulder under the tire. If you continue to drive forward, the tire will reach vertical.
If you lifted the tire without using your chest, you will be standing upright with the tire. That's a tough spot to be in, since you now have to reposition your hands. The best strategy is to position one knee against the tire as a brace to keep it from coming back down. Reposition your hands from an underhand to an overhand position. Continue to drive until the tire reaches vertical. Depending on the size of the tire, you may have to drive with your arms extended, or you may be able to just drive the tire to a vertical position using your shoulders. With your arms extended, you have more mechanical leverage to lift the tire, so it may be easier.
Setting up again. In most competitions you don't just flip a tire one time; you flip it over and over until you cross a finish line. That means you must be not only powerful enough to lift the tire but also conditioned enough to repeat that 10 or more times. Most guys are not in good enough shape to keep going.
As you finish the transition, drive the tire until it starts to flip over. As it flips, you must be rushing forward and setting up so that as it lands, you're ready to lift it up again. Set up quickly, but make sure you're in the correct position. If you rush the setup, you can get hurt. I made that mistake in one competition and dislocated my tibia. It resulted in a grade II medial collateral ligament tear, a bucket-handle tear of my medial meniscus, surgery and lots of rehab. I came back stronger than ever, though.
Training. If you've never seen a 900-pound tire, it's roughly half the size of a car. It takes time to get comfortable flipping something that big. The best way to learn is to practice. If you were preparing for a strongman competition, then you would find out exactly which tire would be used and practice flipping it for the same distance as in the competition; however, we don't always have that luxury. I usually use a 12-to-16-week training program. It's divided into four-week phases, with four weeks of increasing volume and/or intensity, followed by a week of low volume and intensity (start of next phase). Training is also divided into different areas that can help with flipping a tire and other events.
Explosive isometric work in a power rack is great for developing starting strength. Explosive deadlifts and power cleans are great for developing explosive power from the floor to hip and shoulder levels. I use a T-bar-row-type apparatus to work on my transition. I stand in front of the weight and work on lifting it from the floor to shoulder level and then pressing it from there. That type of lifting can help increase your ability to flip a tire. As I get closer to a competition, I try to find a tire to practice on. Here's a sample cycle:
ALLPhase 1: Getting Stronger
Week 1 (rest two to four minutes between sets)
Power cleans: two sets of three reps at top weight. Do three to five warmup sets of three reps using lighter weights. Modified sumo deadlifts: two sets of five reps at top weight. Do two warmup sets of one to three reps using lighter weights. Let go of the bar, and set up for each rep all over again. Do not bounce the weight.
Explosive isometric rack work: two sets of five seconds each. Stand on a platform and set the pins at foot level. Explode from the start against the pins. Do not let your hips kick up. Do not hold your breath. Do one warmup set using a submaximal effort.
T-bar presses: two sets of five reps at top weight. Do two to three warmup sets of five reps with lighter weights. The above is just one workout. I wouldn't do any other training that day. For weeks 2 through 4 simply add one set to each exercise. By week 4 you will be doing five sets of each exercise.
Phase 2: Developing Max Strength and Power
Week 1: Rest two to four minutes between sets.
Power cleans: two sets of one rep at top weight. Do three to five warmup sets of one to three reps using lighter weights.
Modified sumo deadlifts: two sets of three reps at top weight. Do two to three warmup sets of one to three reps using lighter weights. Let go of the bar and set up for each rep all over again. Don't bounce the weight.
Explosive isometric rack work: two sets of three seconds each. Stand on a platform and set the pins at foot level. Explode from the start against the pins. Do not let your hips kick up. Do not hold your breath. Do one warmup set using a submaximal effort.
T-bar presses: two sets of three reps at top weight. Do two to three warmup sets performing five reps with lighter weights.
For weeks 2 through 4 simply add one set to each exercise. By week 4 you will be doing five sets of each exercise.
Phase 3: Preparing for Competition
Week 1: Rest two to three minutes between sets.
Power cleans: two sets of five reps at top weight. Do two to three warmup sets of three reps with lighter weights.
Modified sumo deadlifts: two sets of 10 reps at top weight. Do two warmup sets of three to five reps with lighter weights. Let go of the bar, and set up for each rep all over again. Don't bounce the weight.
Barbell rows: two sets of 10 reps at top weight. Do one to two warmup sets of three to five reps with lighter weights.
T-bar presses: two sets of eight reps at top weight. Do one to two warmup sets of three to five reps with lighter weights.
For weeks 2 through 4 simply add one set to each exercise. By week 4 you will be doing five sets of each exercise.
Phase 4: Competition Phase
Week 1: Rest one to two minutes between sets.
Power cleans: two sets of competition reps at top weight. Find out how many times you will have to flip a tire and use that as your rep figure. Do three to five warmup sets of three to five reps with lighter weights. Perform one rep, take a step back, set up and perform the next rep. Repeat that for the remaining reps.
Modified sumo deadlifts: two sets of competition reps at top weight. Find out how many times you will have to flip a tire and use that as your rep figure. Do two warmup sets with lighter weights. Let go of the bar, and set up for each rep all over again. Don't bounce the weight.
Barbell rows: two sets of competition reps at top weight. Find out how many times you will have to flip a tire and use that as your rep figure. Do one to two warmup sets of three to five reps with lighter weights.
T-bar presses: two sets of competition reps at top weight. Find out how many times you will have to flip a tire and use that as your rep figure. Do two warmup sets.
For weeks 2 and 3 simply add one set to each exercise. On week 4 you should reduce your volume considerably so you supercompensate and peak for competition at the end of the week. Good luck!
Editor's note: Tom Incledon, Ph.D., is a scientist, nutritionist, writer and athlete. He's currently the Director of Performance Research and Nutrition at Athletes' Performance, a world-class training facility for athletes. Contact him at www.athletesperformance.com or www.thomasincledon.com. IM
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