Tyre flipping exercises have increased in popularity over the last few years, and deservedly so.
The activity, albeit strenuous and demanding, delivers remarkable results if one can keep at it for several months and is a great way to build strength.
For persons who sit at a desk all day, it can be especially beneficial and engages muscles such as the hamstrings, back, and glutes like a deadlift would, but more actively. Yet if not done properly, the exercise could lead to serious injury, so it should be approached with caution.
Tyres used for the above are usually very heavy and could weigh up to 500 pounds as they're built to move the likes of tractors and monster trucks (presumably not with fitness enthusiasts in mind.)
As the name suggests, all you have to do is flip a tyre. However, it's not that simple and it is advised that newbies practice their technique on smaller, lighter tyres before moving on to the big boys.
It's also worth knowing exactly how to generate momentum at the beginning of the movement without hurting yourself.
GQ has provided precise instructions for said activity and following them should leave you feeling like a pro in no time. You could read them below.
"Get set on a deep squat, with hips low and pushed back, feet shoulder-width apart," the directions state. "Make sure your knees and feet are aligned. Then place hands under the tyre, fingers spread wide. Hips should be pushed back with your head up, shoulders wide. Press your chest against the tyre.
"Fix arms and shoulders in position, with elbows just slightly flexed and maintain a flat back and head-up posture as you drive powerfully up through the legs and hips.
"Generate enough momentum during the initial lift to allow you to get under the tyre, switching from an underhand pull position to a pushing/pressing position using the heel of the hand.
"Step forward and use your whole body to drive the tyre up and over.
"Focus on flipping and lifting in one smooth action, working quickly and with good technique."
GQ encourages at least four sets of six reps, with a 60-second break between sets. And it's also wise to warm up thoroughly before attempting to perform the exercise. Bodyweight squats, lunges, chin-ups and push-ups are all great for readying muscles for such a task.