Tire Flip for BJJ
Tire flipping involves lifting and rotating a large tire, combining a deadlift-like pull with an explosive push. The full-body nature of the movement builds functional strength and conditioning that is highly transferable to grappling. The odd-object handling develops the grip adaptability needed for controlling a resisting opponent.
✓ Step-by-Step Instructions
- 1 Stand facing the tire with feet shoulder-width apart.
- 2 Squat down and grip the bottom of the tire with an underhook-style grip.
- 3 Drive through your legs to lift the tire to knee height.
- 4 Shift your grip and drive your hands under the tire.
- 5 Push forward and up to flip the tire over.
- 6 Walk to the flipped tire and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
The lift-and-flip pattern mimics the body mechanics of sweeping a larger opponent. The odd-object handling develops the grip and body manipulation skills needed when controlling an unpredictable resisting partner.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rounding the back on the initial lift
- ⚠ Using a bicep curl grip which risks bicep tears
- ⚠ Not driving through with the legs
- ⚠ Trying to muscle the tire instead of using technique
🔄 Variations
- → Tire flip and jump through
- → Lateral tire flip
- → Tire flip relay
- → Tire flip to slam
Track Your Tire Flip Progress
Log your conditioning sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Tire Flip help my BJJ game? ▼
The lift-and-flip pattern mimics the body mechanics of sweeping a larger opponent. The odd-object handling develops the grip and body manipulation skills needed when controlling an unpredictable resisting partner.
What equipment do I need for the Tire Flip? ▼
You will need: tire. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Tire Flip? ▼
The Tire Flip is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.