In Figure 1, the nine strongman events [Farmer’s Walk (FW), Right-Hand Suitcase Carry (RHSC),
Left-Hand Suitcase Carry (LHSC), Super Yolk Walk (YW), Log Lift (LL), Tire Flip, Keg Walk-Left Shoul
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der (KWLS), Keg Walk-Right Shoulder (KWRS) and Atlas Stone Lift (SL)], the Tire Flip had the great
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est average peak muscle activation in eight of the sixteen muscles and second greatest in the
other eight. The Atlas Stone Lift (SL) was the only other event which reported similar overall peak
muscle activation. Strongman events mimic functional movements, lifting, carrying, pushing,
pulling and throwing. These movements are also commonly found in many sporting activities.
Therefore, using functional or “strong man” training for sports athletes is a valuable training ad
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dition and the Tire Flip is a top choice.
The scientific literature has been overwhelmed with “core training” and “core conditioning”. A
recent single article search in the area of Sport Sciences revealed over 230 published papers on
“core training”. Is the strength of the muscles of the abdominal cavity and lower back important?
Yes, they are. We are also learning that abdominal flexion may not necessarily be the best way,
and certainly not the only way, to train these muscles. Functional training, where objects are
lifted in a less than stable environment, requiring spinal posture, may be most beneficial. Sev
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eral concepts exist that support this, including a rapid muscle contraction for stiffness, enhanc
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ing muscular binding where several muscles contract together, and also eliminating “muscular
leaks” where the weaker muscles are forced into eccentric contraction by stronger muscles (S.
McGill, 2010). As an example, dead lifts have been shown to elicit a greater muscle activation of
the rectus abdominis, external oblique, longissimus and miltifidus muscles compared to stability
ball abdominal and lower back exercises (Nuzzo, McCaulley, Cormie, Cavill, & McBride, 2008). As
shown on the facing page, tire flipping had one of the greatest core muscle activation results of
several functional training events (S. M. McGill, et al., 2009).
Lifting and carrying objects is probably one of the oldest forms of exercise, therefore it is no won
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der that so many modern competitive sports simulate the movement and physical demands of
a tire flip and other lifting events (Waller, et al., 2003). As noted by Waller, et al, a concern with
these activities is low back stress. It is interesting to note that McGill et al (S. M. McGill, et al.,
2009) noted the smallest A/P lumbar joint shear forces with the tire flip compared to all other
events, even with the highest mass of load lifted in the tire flip. Part of this reason may be the
support the tire gives to the chest during the initial phase of the lift. This will be discussed more
in the “
Lifting Techniques
” section of this manual.
Another important feature of tire flipping in general is the feedback to the lifter. These functional
activities break up the otherwise typical and possibly monotonous training with something differ
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ent and in the process create some competition to the athletes (Bennett, 2008). The knowledge
of a successful lift gives positive feedback to the lifter (Randell, Cronin, Keogh, & Gill, 2010). Few
activities offer a more empowering feedback to an athlete as grabbing a loaded FLIPPER and
throwing it over. That is a big “I beat it! It is on its back, and I put it there”. This builds confidence
as well as physical strength and power in your athletes.
Overview - Why Flip?
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