This exercise is a staple in Strongman and a big part of the football strength programs that I design for my athletes. If there ever was an exercise that trains the entire body from “the rooter to the tooter,” it’s tire flipping.
Getting your hands on a 300-, 400-, or 700-lb tire is a lot easier than most people think. Also, the best part of this piece of equipment is that it’s free! All you need to do is look in your phone book for a tire company in your city. They’ve got tons of these things, and they need to dispose of them, which costs them money. They’re as happy as hell when someone calls and says that they’re willing to take one off of their hands for free. The biggest issue will be finding a way to transport it to your facility. Many times, the tire yard will drop it off for you. Make sure you give the delivery guy a nice tip.
The odd lifts also are the most basic and fundamental exercises for increasing “functional strength”. Anyone around a gym enough has heard this term. Most trainers apply it to exercises that are done on unstable surfaces. The truth of the matter is that the odd lifts are far more functional than any lift you can perform on an unstable surface. Try to deadlift, squat, or carry an odd shaped object challenges the body like no other form of training. The lifter is forced to adapt the implement and this type of coordination brings about amazing strengthening of the trunk, legs, and upper body. Trying to clean and jerk a keg is amazingly different than bar or dumbbell. The liquid within the keg is moving during the lift throwing off the comfortable groove of the workout routine exercise. Much more realistic to circumstances that athletes will find in sport or we all will face in every day life.
The odd shaped lifts are fantastic for improving one’s strength-endurance as well as activity recovery. Whether it one is using wheelbarrows, sandbag relays, tire flips, or many of the many other options, even elite athletes will feel the ability to perform work to rise to new heights! These lifts serve as activity recovery if they are implemented correctly. The key is to not completely tax the body or use loads that greatly increased the rate of perceived exertion (RPE) in your workout routines. Many of the above mentioned lifts have a much smaller eccentric loading so that toll on the body and nervous system is much less. Therefore one can continue to perform effective work without interfering with the body’s recovery.
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