A heavy tractor tire makes a great conditioning tool. Tire flips and sledgehammer smashes are the staple exercises—and fine ones at that—but you can do even more. Here’s how to make the most of them.
Squat low to the ground and grab the underside of the tire with both hands, your palms facing up. Explosively extend your hips to stand up, then push the tire away from you. As soon as the tire lands and settles, jump over the rim and into the center of the tire. Jump out—while still facing in the same direction—and then turn around. Repeat for 15 to 20 reps.
2) ALL-ANGLES SMASH
A standard set of tire smashes might look like this: 10 overhand swings from the right side, 10 overhand swings from the left side. When you’re done with that, do croquet smashes, swinging underhand from each side. Then when you’re done with those, stand on top of the tire and swing all the way down to smash the outside of it; these will give you maximum extension. Do two to three sets of all three varieties, taking 10 swings from the right and left sides on each set.
Stand in the center of the tire with your arms at your sides and turn your palms out. Squat low and grab the top inner ring of the tire. Stand up, keeping your back flat, chest and eyes forward. At the top of the move, perform a shrug, lifting your entire shoulder girdle straight up. Pinch your shoulders by your ears for a moment, then lower the tire back to the floor. Repeat for three sets of 10-12 reps.