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Video by Capt. Matthew Holfinger

Tire Flip

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:48

7 Foundational Movement – Hinge/Push
Primary Muscle Groups – Glutes, Hamstring
Secondary Muscle Groups – Lower Back, Quadriceps
Preparation:
The Marine will step up to the tire with feet hip width apart and toes underneath the edge of the tire so it is close to the shins. They will unlock the knees and hinge at the hips until max load can be felt in the hamstrings and glutes. Then they will drop the hips down, keeping the chest up until the Marine can grasp underneath the tire.
Execution:
The Marine will stand up with the tire, keeping the shoulders, hips and knees in a straight line. Once the tire gets above the knee the Marine can readjust and reposition the hands into a horizontal push position. From that position the Marine can readjust their feet into a runner stance while standing and pushing the tire over.
Common Mistakes: - Rounding of the back.
- Bring the hips up first without the tire