Tire flips are becoming very famous in strength sports. These are seen everywhere in cross fit videos, at the world’s strongest man and even at high school training sessions. Because of its popularity people might think that gyms might have them stored in decent size. But because of its storing problem many gyms don’t have it.
It might be a problem for those who want to compete in strongman and they don’t have any tires available. It is not a big issue because there are some exercises which can help you in being fully prepared for the strongman. These are also helpful even if you have a tire and you may remain injure free.
The flipping tires help in strengthening the leg, back and arm muscles. This program helps in strengthening these muscles without the use of flipping tires.
Front squats for leg power
Squats help in strengthening the leg muscles. Many people do squat once a week but if they add front squats it will help them in strong quads and straight back.
Take a tight grip in the rack position, cross your hands over your chest; it will help you to lean forward easily. This is how you will do the front squats and it will help you keeping straight back.
Dead lifts for back and posterior chain strength
Dead lifts are very helpful in building physical and mental strength. On flipping tires a strong dead lift is very important because it gives you strength in the upper, lower and middle back and in the posterior chain.
Your dead lift must be as strong as possible. If you do the 405 pound dead lift with right technique, it will give you enough strength for you to lift a 700 pound tire easily. And if you practice the 600 pound dead lift you can lift the tire very easily even if you don’t have flawless technique.
Power cleans for explosiveness
Start from the ground and become strong while doing them. Learning to get strong will only help you in the tire flip. This power cleans focus on hip drive and shrugging the bar up. Once you have learned them, you will surely improve your time on the lighter tires.
Biceps curls. Wait, what?
Flipping tires is rough on biceps and gives strain and tears while you are performing them. If you want to avoid any curling motion while flipping tire, it can be an automatic thing. Strengthening your biceps will protect you from all sorts of injuries.
Always remember that arms get lots of work from just having compound movement. You don’t have to worry about the volume but have to do hitting hammer curls about 2-3 times a week and can do 10-12 reps. It will surely help you increase the size of your arm while keeping you healthy.