Stand facing a large tire with your feet close to the tire, slightly wider than shoulder-width apart.
Squat down deep and reach under the tire with both hands, gripping firmly with fingers underneath.
Drive explosively through your legs and hips to lift the tire upward, keeping it close to your body.
As the tire rises past your waist, quickly transition your hands from an underhand grip to pushing against the tire.
Drive the tire forward with your chest and arms, extending your hips and pushing until the tire flips completely over.
Walk up to the tire and repeat the flip for the desired number of repetitions.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 3-5 flips | Form mastery, neural adaptation |
| Intermediate | 4 sets of 5-8 flips | Hypertrophy, moderate loading |
| Advanced | 5 sets of 8-10 flips | Strength, high intensity/volume |