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Exercises Movements, technique & proper execution

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Old 03-16-2009, 08:18 PM   #1
Lou Cabales
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Tire flipping technique?

Tire flipping technique?


Ok I got a 20.5 x 25
See http://www.board.crossfit.com/showthread.php?t=42098
Itís not to heavy not to light. I think itís a good weight for me. (375 dead PR)
Went to you tube and saw a few different styles of flips.

A. dead lift style but you need to involve biceps

B. what I call ďflat backĒ technique / athletic position where your back is parallel . Less bicep involvement. Chest on tire. Drive with chest and shoulders in contact with tires minimal arms involvement. Rarely need legs/knee to bump it up and over.

what are the pros and cons , opinions on each style of flip?

Any resources for technique?

PS.
It makes a great plyo box, now I donít need to borrow a table saw and I see a sledge hammer in my near future.
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Old 03-17-2009, 06:17 AM   #2
Christian Charles Wright Jr.
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Re: Tire flipping technique?

I do a dead lift w/a pretty wide base until I can switch my hands and push it forward....although towards the end of a workout I am not even paying attention and using my knees or anything to get it up....

we use to superset it w/jumps & sledge work @ my old mma team...
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Old 03-17-2009, 08:33 AM   #3
Zac Jereb
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Re: Tire flipping technique?

In my experience, the deadlift technique can kill your biceps, especially if you're using a tire of a challenging weight. That said, I've seen a few folks - all highly capable olympic lifters - who using a deadlift-type technique can generate enough force on that pull that they actually pop the tire up and at the point at which the bicep stress would start, drop under the tire, effectively "cleaning" the tire up. It's weird...

I have better luck with the "horizontal push" technique. It seems to require less energy, which makes for faster/longer pushing. That said, having long legs in relation to my torso, I have trouble getting my hips low in relation to the tire, and have to sort of "sumo" the lift, spreading my feet out rather wise. It still works, nevertheless.
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Old 03-17-2009, 03:28 PM   #4
Patrick Haskell
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Re: Tire flipping technique?

In addition to the bicep stress issue, I simply don't see the point in the deadlift technique. If you want to do that, just work deadlifts or power cleans with a load appropriate to the time domain of your workout. The flat back is a fundamentally different exercise and has a funcionality all it's own. If you're going to do a tire-flipping workout, do it with the flat back.

Of course, if you're pushing sleds all the time, maybe the DL is something new and different for you, but for most of us who play with barbells more often than not, I'd say doing the flat back approach most of the time will get you closer to constantly-varied than even alternating the two.
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Old 03-18-2009, 11:25 AM   #5
Steve Miranda
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Re: Tire flipping technique?

It also depends on the surface. The Horizontal Drive technique works well on pavement because once the tire catches a little you actually drive it over like a tackling sled. Softer surfaces use more back and bicep to get them going. Sometimes the tire can slide and get away from you That's no fun. The best way to learn is to do.
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Old 03-19-2009, 05:23 AM   #6
Joey Powell
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Re: Tire flipping technique?

I train it like a power clean, with high hips that are driven horizontally. The tire takes care of itself.
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Old 03-19-2009, 05:43 AM   #7
Anthony Bainbridge
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Re: Tire flipping technique?

Quote:
Originally Posted by Steve Miranda View Post
It also depends on the surface. The Horizontal Drive technique works well on pavement because once the tire catches a little you actually drive it over like a tackling sled. Softer surfaces use more back and bicep to get them going. Sometimes the tire can slide and get away from you That's no fun. The best way to learn is to do.
Agreed.
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Old 03-21-2009, 05:27 PM   #8
Blair Robert Lowe
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Re: Tire flipping technique?

I have lifted a big tire once. I was at CrossFit East Sacramento's opening and a few members asked if I could lift their tire. I've seen it done before on videos.

Got low, deadlifted it up in undergrip till till I could get under it like a clean and from there just push it over. No idea how big it was, rather how heavy. Probably taller than me.

What is this horizontal push technique? Won't it just slide on the ground?
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Old 03-22-2009, 08:53 AM   #9
Anthony Bainbridge
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Re: Tire flipping technique?

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Originally Posted by Blair Robert Lowe View Post
What is this horizontal push technique? Won't it just slide on the ground?
http://www.youtube.com/watch?v=An1UN2ckMow (wfs)
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Old 03-22-2009, 05:40 PM   #10
Blair Robert Lowe
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Re: Tire flipping technique?

thanks. now, I get it.
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