Using the lower back to lift — not the legs
The initial drive must come from leg extension; pulling with the back risks injury.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗Hinge · Full Body
Tire Flip
Coaching cues
- Squat beside the tire; fingers under the tread; drive through the legs explosively
- As the tire rises transition from a deadlift to a push — hands rotate under to push
- Drive the tire up and over with full hip extension
- A loaded hip hinge that transitions to an explosive push — full body power
Common faults 2
No transition — pushing with hands too early
The arms should not push until the tire is above waist height; early push wastes the leg drive.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗