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Underground Strength QnA: Tire Flips & Training With Injuries

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Posted by Zach Even-Esh on Thu. Sep. 16th, 2010

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Got some cool questions that I wanna crank out via the Blog. Check em’ below as these questions come in often. Enjoy!

Q: Hi Zach!

My Name is Mark and I live on Cape Cod. If you have a minute I wanted to ask you about tire flipping. 4 of us from my affiliate competed in a Crossfit Competition today and there was a 1000 pound tire-at least that’s what they told us it weighed.
Any way no one from my team has flipped the tire before and we couldn’t even get the thing off the ground. There were some scrawny dudes who were flipping it by themselves. We used 2 people at a shot and took a time penalty for the 100m flip. We went on to out deadlift everyone else there in a later event and ultimately won the competition.
I watched your video from the main site and liked it-thank you for that contribution. I am starting the hunt for large tires tomorrow but what gives? I am interested in what you have to say. Thank you very much for your time.

Sincerly,
Mark

ANSWER:
Mark, GREAT question brutha. Thanks for writing in as well. The tire flip does not simply require strength, it also requires speed – strength AND technique. If you get too close to the tire you end up deadlifting the tire and getting stuck. If you’re a strong guy yet have NO horsepower (aka speed) then you will not be able to rip the tire up.
In essence, the tire flip is very much like a power clean, except rather than being in an upright position with your feet flat, you want to angle your body away from the tire, get on the balls of your feet, chest digging under the tire. You want to power clean the tire up and as soon as it passes your waist use your knee to aid in getting the tire up. Immediately switch your hands from a curl grip to a push grip to aid even more so in getting the tire into the “rack” position.
I have found that if you have a strong AND fast deadlift and clean and press you can have a great carry over to the tire flip. Often times it’s a matter of getting the technique down pat. See the video below, and although the tire is light, I show two versions, sumo style with arms inside the legs, close stance style with arms wide and outside the legs.

Also, you can see below another video of me using a heavier tire during a circuit I called ’5 Rounds of Hell’. Note the angle of the body when flipping the tire.

Onto the Next Question…. I am showin’ the love bruddahs :)

Question:

Zach, my son recently fractured his arm and is unable to play Football this season. He is an 8th grader. What can I do to help him stay in shape and keep his head in the game so to speak. He loves to play and work out and I want to help him.

Thanks for all you do, Zach.

- Ed -

ANSWER:

Ed, hey brother, thanks for the e mail and I dig your commitment. Your son WANTS to work out and often times I am in this very same scenario. Athlete gets hurt and the parent thinks they can’t do anything. Well heck, we still got 2 legs and another arm! NO excuses.

For upper and full body we will perform the following drills using a Kettlebell or Dumbbell:

- Snatch

- Clean & Press

- 1 Arm Row

- Carries: overhead, rack, suit case

- 1 Arm Floor Press

For Lower Body we will perform the following drills using a Kettlebell or Dumbbell:

- Swings

- Cleans

- Rack Squat

- Rack Lunge variation (forwards, reverse, walking)

- 1 Arm KB Deadlifts while standing on 2 boxes for stretch

If the athlete only has a broken hand / wrist we can also do barbell zercher squats. I have found that keeping the athlete in training raises his self esteem AND dramatically speeds up the healing process. If the athlete sits around the house and mopes around he returns to his sport and the gym weaker, slower not just physically but mentally as well.

grif sled drag

We also use a dragging sled, strapped around the athletes waist and perform drags and sprints moving forwards and backwards as well as lateral walking. We get our sleds from Elite FTS or Rogue, sometimes my Dad makes them when they have spare parts laying around his shop as well. As simple as they are to use they are one of the best tools for an athlete to use.

I hope these helped everyone.

NO excuses, Kick Some Ass!

–Z–

Recommended Resources:

Underground Kettlebells

Underground Strength Coach Cert (Final Cert of 2010)

Underground Strength System

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Filed under Articles, Q & A, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by admin on Sep 16th, 2010. 11 Comments. #

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The ONE Exercise You MUST DO

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Posted by Zach Even-Esh on Sat. Dec. 19th, 2009

Wanna get strong as Hell?

Or, in Dan John’s words, “this one exercise will make you awesome”

Watch this short video.

That’s me, throwing around a 130 lb dumbbell.

The movement: The 1 Arm Dumbbell Clean & Press. Equally awesome with a barbell.

I suggest you do it. And do it often.

Remember, for REAL world results, you gotta train with intensity, passion, a plan and you need to move weight.

Be a BEAST. Become the Hunter, NOT the hunted.

Till the next time….

–Z–

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Filed under Articles, Strength Building, Success, Underground Strength Show, Videos, Zach's Workouts, muscle building by admin on Dec 19th, 2009. 14 Comments. #

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The Busy Man Bodybuilding Workout

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Posted by Zach Even-Esh on Thu. May. 28th, 2009

Check out this highlight of what happens when I am short on time and a bunch of Strong BEASTS roll up to The Underground Strength Gym…

Note the use of the HEAVY dumbbells, 130 – 150 lbs, ripping them off the ground for full body strength and power.

Lots and lots of weighted pull ups with mixed grips to hit the upper body from ALL angles!

People think short workouts don’t do much, I always change their mind once they train WITH me.

I say the same to the Coaches who go through my USC Certification…..

I tell them to always Live the Code, represent what we do and NEVER fall out of shape…. it can be done with fast workouts if that’s all you got. And trust me, we ALL get one of those times in life when we are crammed for time, NOT to worry.

If someone tries my short workouts and say they didn’t feel it, I know they trained like a pussy. #TRUTH

If you are busy as all hell and wanna stay strong, lean and mean, then step right up for the challenge

Train Hard or Not At All

Drop your comments below….

–Z–

PS: Those were competitive strongmen going through the workout and they got blasted from it! We ALL got blasted because we went after it, full throttle.

PPS: This entire Underground Workout is available at The Underground Inner Circle - 30 day trial

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Filed under Articles, Strength Building, Underground Strength Show, Videos, Zach's Workouts, muscle building by admin on May 28th, 2009. 15 Comments. #

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