Tire Flipping for Wrestler Strength by:Dickie White

There is a new trend in the strength and conditioning world- old school

, hardcore training. And the movement leading it all? The tire flip! Naysayers argue that it's primitive and that it's "not functional" because you are never going to have to flip a tire in competition unless you are a professional strongman. However, I believe those who argue against the tire flip have not had the pleasure of performing the exercise. It is a fantastic, full-body strength and conditioning tool that trains the same low positioning and powerful leg drive that you definitely find yourself using many times each match. To not do it would be foolish, especially because it is something you can add to your strength and conditioning program for free. That's right, you can get large training tires for free from your local commercial tire dealer. Most large tires you would select would cost the company at least $50 to properly dispose of it so you should be able to get any number of used flipping tires for free. In fact, if the commercial tire dealer tries to charge you something just leave and go to the next one.

Now, onto selecting a tire that will best suit you. The first thing you need to look at is how high it sits off the ground. If you cannot get your chest on it in the bottom position of the lift you will not be able to flip a tire of any significant size. In fact, if you can't drive your chest into it you'll greatly increase your risk of a bicep tear as you'll have the tendency to lift too much with your arms. Basically, whenever your chest escapes the tire you're biceps are supporting a tremendous amount of weight. You wouldn't try to curl 400lbs on a barbell would you? Then avoid doing it with a tire. The second thing you need to check out on the tire is if you can get your hands under it. I know this may seem obvious, but the last time I went "tire shopping" I ended up getting a tire that was too low and too flat. Don't let your pride get the better of you because you have a great deal of difficultly moving it at the tire dealer. I'm fortunate enough to know the owner of the place down the road from my gym so I can make mistakes when selecting my tires and he doesn't charge me for taking them back if they aren't working for the wrestlers I train. Unless you have a great relationship with the owner of your local commercial tire dealer, be sure you've made a selection that will work for you.

Alright, now that we've got the boring stuff out of the way here's how you actually flip it. The big pointer to keep in mind is to get your chest on the tire as you take a grip on the treads. Take a stance that is comfortable for you. My wrestlers take an athletic stance with their feet slightly behind them allowing them to explode into the tire at an angle. Once you have it lifted, drive your knee under it and switch your grip from an underhand position to an overhand which will allow you to drive the tire over. Here's an older link of a couple of my pee-wee studs flipping- http://www.youtube.com/watch?v=fa24ndGRYyI&feature=channel_page

Finally, the last thing to consider before getting a tire is deciding where you're going to store it. If you have a place at your house that's probably the best option. If that won't work though, talk to your coach; there may be a place in the wrestling room for it. What's good about storing it in the wrestling room is that everyone on the team can benefit by having it available. If those two options don't work, considering talking to the owner(s) of the gym you are a member at. It can be stored outside and may help to attract new members. They've certainly helped my gym out, but then again, I cater to a very select crowd of hardcore workout fiends.

Now that you have all the info, stop sitting around and go get yourself a tire!

About the author

Dickie White is the co-founder of Shamrock Strength and Conditioning, one of the nation's top systems for training champion wrestlers. Dickie is a 2006 graduate of the Ithaca College Clinical Exercise Science program and holds a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). For more information on how you can improve your performance on the mat through his strength training system please visit http://www.wrestlerstrength.com/

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