I use this simple but effective exercise in my cross-strength training program. It’s the first in a series of four exercises I incorporate into a single workout. Called warehouse training by some, the tire flip is one of many functional exercises that prepares your entire body for everyday demands by developing overall strength and conditioning. The warehouse training method is totally different than what you find in a conventional modern gym where you move weights using a machine, which controls the weight for you. With these exercises, even more so than working with free weights, you must control and move the weight using your entire body. In my opinion, exercises like this will keep your body in shape, healthy, and strong.
The tire flip, which is just flipping a tire up and down a course, is harder than it appears. And though I’m using a large truck tire, a worn-out one off a car, which is available at any tire store for free, is a good size to begin with. To start, select an area with enough open ground to flip the tire five or six times. It should also be wide enough to clear the tire, with an extra foot of space on each side. The tire should be at one end of the run with about 3′ behind it for you to stand.
The starting position has the tire flat on the ground and you standing next to it, facing down the course. You should be standing erect with your feet placed slightly wider than your shoulders. Now squat down with your arms inside your legs and the palms of your hands facing the tire. Grip the edge of the tire closest to you with both hands. Then flip the tire up, lifting it using your legs and back together while keeping your abs tight. Do not lift it with your arms. Once you’re standing erect with the tire in front of you, bring one leg up to support the tire while you turn your hands over so your palms are facing down. Then push the tire away from you with force. Repeat this process until you reach the other end of the course. After a short rest, do it again until you reach the place where you started. Start with five flips per round, doing two or three rounds with a 30- to 45-second rest between rounds. Stay strong!
Do you have a recurring muscle cramp or ache, one that’s preventing you from fully enjoying the ride? Send info about the problem to Fit To Ride, c/o American Iron Magazine, 1010 Summer Street, Stamford, CT 06905, or e-mail it to ChrisM@AmericanIronMag.com. Unfortunately, we can’t respond directly to the submitter. Select questions will be answered only through this monthly column. Also, before trying any of the advice given here, be sure to check with your personal physician. AIM
FIT TO RIDE By Phil Halliwell
Editor’s note: Phil Halliwell is an ISSA-certified personal trainer and has been a nationally ranked powerlifter since 1989, holding AWPC Master World Powerlifting champion and record-holder titles, all as a drug-free athlete. He’s also the guy who got me back into shape after a few mishaps that required surgery. If you want to know more about Phil, call 203/243-1673 or visit Phil Halliwell on Facebook.
Story as it appeared in the May 2011 issue of American Iron Magazine.