Total Body Training with a Tire

Submitted by RonnyT on Tue, 2022-05-03 08:26

So, You've Purchased a Tire...

What exactly does one do with a 400-pound tire? There's a lot here. Allow this primer on mistreating your new tire in the name of fitness to serve as your guide.

So, after seeing your internet guy crush go all alpha male with one on Instagram, getting thousands of new Instagram likes (including one from your ex!), you've decided that you, too, require a heavy, space-hogging, 450-pound tractor tire. And after combing the internet for a good deal, clearing up the necessary space on the side of the house, and persuading your family that it's worth the effort, you put on your best gym clothes and... what now?

I suppose I'll just flip it and stuff.

That's the initial reaction of most tire-wielding fitness aficionados. The tire, on the other hand, is a more versatile strength-and-conditioning tool than is commonly recognized. Unlike barbell moves like deadlifts, rows, and overhead presses, which require you to generate force in a strictly vertical plane, flipping a tire requires you to generate force upward and forward, assisting you in propelling the tire horizontally over a set distance or for a set number of repetitions.

However, don't become so fixated on the flip that you overlook the tire's other applications. The tire, unlike the more delicate mechanisms of adjustable dumbbells or specialized equipment, is designed to take a beating. The tire is ideal for flipping, bashing, and leaping on, among other frenzied activities.

Sledgehammer swings are a terrific stress reliever that smash your entire core musculature, shoulders, lats, and forearms at the same time. It becomes a power-and-strength-focused exercise with a larger hammer (20 pounds) and fewer reps. You may get a near-perfect full-body cardio workout by using a lesser hammer (10 pounds) and doing more reps. Is there no sledge? It's no problem. Use a medicine ball or a sandbag to simulate the motion with two hands.

Power development, increased agility, and higher fast-twitch muscle activation for other lower-body-focused motions, such as the barbell squat, are all evident benefits of plyometric jumps. The ideal prescription for your plyos will be determined by the size of your tire – a larger tire will warrant fewer jumps at maximum intensity, whereas a smaller tire is better suited for higher-repetition leaps for speed.

Those who do manage to obtain the funds, space, and nerve to purchase a tire frequently struggle to find the proper programming to keep the profits rolling in. Use this beginner tire program mini-menu to keep your body challenged and your metabolic engine charged day after day.

SHOPPING FOR TIRES

When it comes to tires of unsightly dimensions, there is no single optimal shopping technique. Here are a few shrewd strategies for obtaining one.

Junk/Salvage Yards: Though we've never seen it done, legend has it that you can simply walk into your local junk or salvage yard and ask if they have any items to sell. If you have the means to move it off the lot, some of these establishments may be prepared to let you have a tire for free or for a little cost.

Local Ads on the Internet: Consider Craigslist or Facebook group sites. You won't be getting a tire straight from the decepticon assembly line; instead, you'll be getting a used one. A little internet investigation at these types of sites will generally point you in the direction of someone who is getting rid of their flipping tire, gyms that are closing down, or other sources of cheap tires.

Online Vendors: Some gyms buy their tires in bulk with the explicit intent of reselling the excess. If private vendors aren't yielding results, one of these commercial suppliers can be your last and best option.

You can expect to pay $20 on the low end for a smaller tire from a commercial seller and up to $500 for a larger tire from a commercial vendor in any scenario other than "Look what I discovered in the giveaway pile at the local Salvation Army."

POWER
Tire Flip	5 sets	5 reps
Rest one minute between sets
STRENGTH & CONDITIONING
Tire Flip	5 sets	5 sets
Superset with:
Sledgehammer Swing	5 sets	30 seconds of work
On sledgehammer swings, alternate which side you swing from on each rep.
CONDITIONING CIRCUIT
Superset with:
Tire Flip	4 sets	3-5 reps
Overhead Sledge Swing	4 sets	20 seconds of work
Box Jump	4 sets	8-10 reps
Lateral Sledge Swing	4 sets	20 seconds of work

Perform these exercises in a circuit, jumping from one exercise to the next without stopping. Perform five total circuits with a 90-second rest between sets. To maintain muscular balance on sledgehammer swings, switch sides from set to set. Perform 20 seconds of box jumps, stepping down on each rep and keeping your pace as fast as possible if your tire is 18 inches or lower.