One of the popular trends in fitness, functional training was recently discussed. Another popular trend in fitness is the usage of boot camps and other type of fitness classes. Many of these classes use untraditional exercises and functional exercises.

One exercise that is sometimes used is the tire flip. This is an exercise that is sometimes seen in strongman events. The exercise normally uses large tires. Many times the tires are from a tractor or other big truck. Individuals crouch down into a low squatted position in front of the tire. Then grab the bottom of one side of the tire.

Next, while keeping a flat back and good posture, the individual stands up with the tire. This step is done through forceful extension of the ankle, knee, hip and spine. As the individual begins to bring the tire to a high level, it often requires a re-positioning of the hands. Finally, the individual pushes the tire over to complete a flip.

The article¹ in the Journal of Strength & Conditioning Research looked at the tire flip in regard to the physiological stress, such as heart rate is affected by the exercise. They found that two sets of 6 tire flips resulted in a high degree of stress based on an average heart rate of 180 beats per minute at the end. In addition they found elevated blood lactate levels.

More research may be needed to determine to determine the exact energy expenditure of this type of exercise. Comparatively, other heavy vigorous callisthenic conditioning such as push-ups and sit-ups were shown to have an energy cost of 8.0 METs² or eight times as much energy as at rest. This article¹ does suggest that the tire flip, among other exercises, could be used to improve anaerobic conditioning and increase energy usage.

Have you ever thought about mimicking any of the other strongman type of exercises in an exercise session?

Just remember, regardless of where you have seen it done or how great of an idea it is, every exercise should have form and safety as the most important factor. What other type of safety cues, other than the flat back and good posture that were mentioned earlier, would you suggest for someone performing a tire flip?

¹Keogh, J., Payne, A., Anderson, B., & Atkins, P. (2010). A Brief description of the biomechanics and physiology of a strongman event: the tire flip. Journal of Strength & Conditioning Research, 24(5), 1223-1228.

²Ainsworth BE. (2002, January) The Compendium of Physical Activities Tracking Guide. Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina. Retrieved [02/25/10] from the World Wide Web. http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf