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운동 라이브러리
Tire Flip
A full-body strongman movement combining a hip-drive lift and a forward push to build explosive posterior-chain and total-body power.
하체기타Hip hinge
주동근
둔근대퇴사두
협응근
햄스트링척추기립근등 상부이두
장비
기타
패턴
Hip hinge
준비 자세
- 01Stand close to the tire with feet about shoulder width apart.
- 02Squat down and work the fingers under the tire with an underhand grip.
- 03Set the chest against the tire and drop the hips below the shoulders.
- 04Brace hard with a flat back before driving.
수행
- 01Drive through the legs and hips to lift the tire at roughly a 45 degree body angle.
- 02As the tire passes knee height, pop the hips and step in.
- 03Flip the hands from under the tire to a pushing position.
- 04Push the tire over aggressively and step through, then reset for the next flip.
체크포인트
- -Back stays flat as the tire breaks from the ground.
- -The body drives at an angle into the tire, not straight up.
- -The hand switch happens fast at chest height.
- -Every flip starts from a full, braced setup, not a rushed grab.
흔한 실수
- -Curling the tire with the arms instead of driving with the hips.
- -Rounding the lower back at the pick.
- -Standing too far from the tire and losing leverage.
- -Slow hand switch that stalls the tire at chest height.
프로그래밍 노트
- -Use 3 to 5 sets of 4 to 8 flips as power or conditioning work.
- -Rest fully between sets when training explosiveness; shorten rest for conditioning.
- -Pick a tire you can flip crisply; a grinding flip trains poor positions.