A tractor tire workout is a fun way to build power, sport-specific strength, and conditioning. More and more trainers are adding tire training to their clients workouts in an effort to offer variety to current training programs. I have been doing this for years. This workout is not just for the die-hard power lifter anymore, and it is a great way to burn a lot of calories in a short period of time. At COVERT FITNESS we are always taking clients out of their comfort zone and challenging them with an intense tire workout!
WHAT YOU NEED
A large tractor tire (obviously). You can usually find one at an auto-body shop or junkyard. Most weigh between 250 and 600 pounds. Some hardcore gyms also have them. Find one that is weight appropriate for you. Consider where you are going to store it.
Do body-weight squats, lunges, push-ups, and leg raises. About 10 reps for each. Then do a set of kettlebell swings (swing the weight up to eye level) and pull-ups to prep your muscles for flipping.
With the tire lying on its side, stand close (as in a deadlift position) with your arms outside your legs and grab the underside of the tire. Lean into it so your chest is against it and your weight is on the balls of your feet.
Explosively lift the tire using your hips and chest. The movement is like a power clean. When the tire clears your waist, raise one knee (either one) to help you boost it upright (on its treads).
Switch to an overhand grip and push hard through the tire. If you can't move it forward, push away and jump back so it doesn't drop on your feet. Learning to lift things by bending your knees and using your legs is the key.
Sit on one side of the tire while locking your feet inside the upper inside rim for balance. Lean back with hands across your chest and perform crunches! For added resistance, hold a small weight, medicine ball, or sandbag across your chest.
Stand next to a tire with your feet together. Keeping your feet together, jump laterally inside the tire and then out, immediately jump back the other direction. That represents one rep. Shoot for 3 to 4 sets of 15 reps for explosive cardio and power!
This motion simulates chopping wood and can be great for cardiovascular endurance and power. Start with 3 sets of 15 on each side. It is very important to choose a sledge hammer that is weight appropriate and to only swing in a safe environment, no low ceilings and not close to others.
Stand facing the tire, preferable a tire more than 20 inches wide. With the tire on its side, do one box jump on the tire and back to the ground followed by 1 burpee. Immediatelly do 2 box jumps 1 burpee, 3 box jumps 1 burpee etc.. See how many you can do in 5 minutes.
A tire workout is a great way to offer muscle confusion and add some variety to your current exercise routine! Get comfortable being uncomfortable!
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