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ACE Fitness | Heavy tire training



Lifting heavy tires has long been an integral part of Strongman training and competitions, and has recently found its way into a number of fitness facilities and backyards. Around the world, fitness facilities, as diverse as the YMCA and professional sports teams use tire training as a means of improving overall strength. And for good reason – it's really effective. Lifting a tire focuses on the concentric force of the muscles. Leg and hip muscles are used to increase the weight of the tire, the deep trunk muscles stabilize the spine and improve the trunk strength and the upper body muscles help to overcome the balance point. While training with a heavy tire may seem dangerous, it could actually be less risky than weight training with a heavy barbell. In weight training with heavy tires, the focus is on the concentric effect of muscle shortening, which can reduce the risk of injury by reducing the eccentric forces that occur when the muscles lengthen under resistance (such as when barbell is returned to the ground). (Keogh et al., 201

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If you want to add some variety to your exercise programs, consider adding a few heavy tire exercises to your routine or using the program below to create your own outdoor workout challenge to create. (Pro Tip: Make sure you have permission to use the tire in a public area before taking the time to transport and set it up.)


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