Tire Carry

Instructions for proper form

Stand upright with your feet shoulder-width apart. Bend at the hips and knees to squat down and grasp the tire firmly with both hands at either side. Engage your core and lift the tire up to your hip level, keeping your back straight and head up. Begin walking forward in a controlled manner, ensuring your shoulders are back and your chest is up. Maintain a steady pace and avoid swinging the tire or leaning excessively forward during the carry.

Common mistakes to avoid

Avoid rounding your back while lifting the tire, which can lead to injury. Don’t let the tire swing away from your body; keep it close to your center of gravity. Ensure that your knees do not cave in during the lift and walk. Also, don’t overgrip the tire, which can cause forearm fatigue too quickly.

Benefits

Specific benefits of the exercise

Tire carries strengthen the forearms and grip while also enhancing overall core stability and conditioning. It can improve endurance and functional strength by mimicking real-life movements like carrying heavy objects.

Expected results and timeframe

Regularly incorporating tire carries into your workout routine can lead to improved grip strength, forearm development, and core stability. Expected results can be seen within 4-6 weeks when performed consistently 1-2 times per week..

Who this exercise is best for

This exercise is ideal for intermediate fitness enthusiasts seeking to enhance their functional strength, athletes requiring grip strength for sports, and anyone interested in improving their overall conditioning and endurance.

Scientific studies supporting its effectiveness

Studies indicate that functional strength training, including loaded carries, positively impacts overall strength, endurance, and stability. Research highlights that exercises like the tire carry effectively engage multiple muscle groups while improving grip strength and core stability.

Variations

Beginner modifications

For beginners, consider starting with lighter weights or a smaller tire. Focus on mastering the form with a tire you can lift comfortably. Alternatively, practitioners can perform farmer’s walks with dumbbells to build strength and confidence before progressing to the tire carry.

Advanced progressions

Advanced modifications include increasing the weight of the tire, performing the carry over longer distances, or incorporating uneven terrain to challenge stability and grip strength even further. Adding a pause at the top of the lift can also increase time under tension for greater intensity.

Integrations

Complementary exercises

Complementary exercises include farmer’s walks, deadlifts, and kettlebell swings to enhance the overall strength and stability of the forearms, core, and legs.

Super set recommendations

Pair tire carries with pull-ups or barbell rows for an effective superset that targets the upper body and grip strength simultaneously.

Sample workout routines

A sample workout could include: Warm-up (5-10 minutes), Tire Carry (3 sets for distance), Farmer’s Walk (3 sets for distance), Pull-Ups (3 sets of max reps), and Core Work like Planks (3 sets for time).

Exercise combinations

Combine the tire carry with other loaded carries or strength exercises like the squat or bench press for a full-body workout that improves endurance and strength.

Best time to do this exercise in your workout

The tire carry is best performed after your warm-up and prior to your primary strength training, allowing for adequate energy and focus to maximize performance.