Getting Started

• Before you can perform any tractor tire lifts, you will first need to acquire a used tractor tire. These come in many sizes, ranging from 200 pounds to over 1000 pounds, and most tire companies will give them away (because they are difficult and expensive to dispose of otherwise). Just call a local tire company, garage, or tire depot, and ask if if the tires are free and can you haul away one (or more) of their used tires.
  
  You might also want to invest in a weightlifting belt (available at sporting goods dealers or online) to help provide stability to your core and lower back. Also, a pair of sneakers or boots with a nonslip sole will help increase your traction when trying to lift or pull the tire.
  
  

Tire Flips

• The main exercise that strongmen perform with tractor tires is the tire flip. This movement primarily works the entire posterior chain (lower back, butt, hamstrings, calves), but also effectively targets the quadriceps, shoulders, arms, hip flexors, and upper back.
  
  Lay the tire on a flat surface (paved or gravel, avoid grass or dirt, as these surfaces increase the tendency to slip). Crouch against the tire, keeping your chest tight against it while grabbing the underside with both hands. Drive off the balls of your feet and explode upward. When you get the tire a few feet off the ground, readjust your grip by placing your hands against the tire's sides. Then flip it over and repeat.
  
  Depending on the weight of the tire, aim for five sets of five reps. As you progress, you can increase the difficulty by reducing the amount of rest time you give yourself between each set.
  
  

Other Tire Exercises

• While the tire flip is the only strongman event that utilizes the tractor tire, you can use it to perform a number of other exercises.
  
  If you have a light (100 or 200 lb) tire, you can throw it overhead to simulate the "keg toss" performed by strongmen. Wrap your arms through the tire's hole and join your hands together. Squatting down slightly, explode upward with your legs as you swing the tire forcefully overhead with your arms and shoulders. This lift will work the entire body.
  
  You can also perform "sledgehammers" with your tire, which provide a great core, arm, shoulder, and hip workout. Lay the tire flat on the ground. Then, raise a sledgehammer overhead and smash down on the tire. Switching the angle of your "attack" to make it more like a golf or baseball swing will help target your obliques. Try doing as many repetitions as possible in a given time frame (say, 60 seconds).
  
  The tire can also function as a substitute for the sled drag. Lay the tire flat on the ground and tie a rope to it. Then while holding the rope in both hands, try running backward while pulling the tire along with you. This exercise will provide a great workout for your quads, your forearms (grip), upper back, and core. Aim for pulling the tire fifty feet and then try and build on that distance.