Tire flipping, and ax swings using sledgehammer

  • MisterT

    Posts: 1272

    Jun 26, 2012 10:30 PM GMT
    I really enjoy my tire workouts, like flipping, stepping, jumps, and presses, as well as ax swings into tire, using my 8lb sledge and 20 lb sledge. It's a great workout, and works the whole body. It's also easy to vary the intensity, and work with a partner on.

    I have picture of my tire(from a loader) and hammers in my profile, for those interested. It's 5,6 in diameter, 18" wide, and 300lbs. I'm currently looking for car tires locally to cut in half and put inside the flipping tire to increase it's weight, since it has gotten easy to flip.

    I'm just curious how many of you also do these workouts, and what variations you do.
  • MisterT

    Posts: 1272

    Jun 27, 2012 3:47 AM GMT
    Nobody, really? wow
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    Jun 27, 2012 3:49 AM GMT
    I go to a place called the Dynamic Conditioning Centre. It's all bars, tires, rings. Love it! Finished back day today with the hammer and tire.
  • MisterT

    Posts: 1272

    Jun 27, 2012 6:07 PM GMT
    Sounds great, it really does a body good, and feels great. It can kick your ass too.

    There's a reason tire flipping is a common event in strongman competition. Hammer swings(ax chops) used to be common training for boxing too, can really build up the shoulders.

    I like using the 20lb hammer, though many places use 6 and 8lb, sometimes 16lb. Lots of benefits can be had with the lighter hammers, they are faster and get more swings per minute. They are better for endurance and toning, where the heavy one builds more power, size. I've gotten pretty efficient with the 20lb.

    How long have you been going there?
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    Jun 27, 2012 7:04 PM GMT
    th_008.jpg

    In defense of my performance...

    Before I pulled the tire in this video,

    I had run 8 intervals on the treadmill,

    pushed a sled piled with weights back and forth across the fitness studio 8 times, and

    pulled this tire up and down this street one time

    ....then my trainer wants to take a video. ... icon_confused.gif


    Before I tore my rotator, I was doing 6 blocks. 49 secs for my first block.
  • UFJocknerd

    Posts: 392

    Jun 28, 2012 2:58 AM GMT
    I flip a 500 lb tire. Typically I just do sets of 8 till I can't do them anymore (6-8 sets usually).
  • MisterT

    Posts: 1272

    Jun 29, 2012 1:28 AM GMT
    Good job guys!
  • misfit

    Posts: 8

    Jun 30, 2012 2:17 PM GMT
    I do similar workouts as well, but mine also incorporate kettlebells, battling ropes, suspension training, and the prowler. A buddy and I started doing it a few summers ago because we were bored with the gym, and it's actual become quite a big group, averaging about five people out every workout. We have a name and a Facebook page as well.
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    Jun 30, 2012 2:20 PM GMT
    Theres "crossfit" chambers popping up all over here with that kind of stuff in the routines.. looking forward to going with a buddy who's done some before..
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    Jun 30, 2012 2:25 PM GMT
    sledgeswing4.png
  • UFJocknerd

    Posts: 392

    Jun 30, 2012 6:00 PM GMT
    sc69 saidTheres "crossfit" chambers popping up all over here with that kind of stuff in the routines.. looking forward to going with a buddy who's done some before..


    Grr.

    I do it strongman style, not crossfit.
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    Jun 30, 2012 6:24 PM GMT
    hmm...i should probably start investing my time and effort on this type of workouts...but where and how to begin ?
  • UFJocknerd

    Posts: 392

    Jun 30, 2012 10:41 PM GMT
    i_VAN saidhmm...i should probably start investing my time and effort on this type of workouts...but where and how to begin ?


    It can be hard to find a gym that has a tire, depending on where you live. If you have a house it's easy--go to a junkyard and get a tire. No one wants used tires so they probably won't even charge you for it. Just make sure it's in decent shape, with the edges of the treads mostly intact (broken treads will cut into your shoulders). You'd need a pickup or something, probably also a strong friend to help you flip it up the first time. ;-) If you don't have a yard some people ask a family friend or something to let them keep in in their backyard. You don't actually need much space, as you can just flip it once, run around to the other side and flip back, etc. It's nice to be able to cover the thing so it doesn't get rainwater in it.

    Tires some in lots of different sizes. 500 lbs isn't really all that much but you'll probably want one of the 300 lbers to start with. But the size changes the lift--I flip a 500 lb way easier than a 300 lb, b/c the 300 lb is thinner and I can't get my shoulders down to it.

    If you live near a powerlifting/strongman/hardcore gym, they might have a tire or know someone who does.

    Watch lots of videos, at the very least, and if you're friends with anyone who knows how to flip them ask for form help. It is easy to hurt yourself flipping the wrong way.

    Flipping is awesome. Gained 50 lbs (srs) and 3 inches on my squats after I got good at it.