Exercise of the Week: Tire Flips and Overhead Rope Prowler Pull Combo

February 7, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Nail Yakupov’s Tire Flips and Overhead Rope Prowler Pull combo, which he uses to increase his skating speed and power.

Who’s Doing It

  • Nail Yakupov, Edmonton Oilers RW

Muscular Benefits

  • Increases core strength

Sports Performance Benefits

The two exercises in this combo will increase your lower-body power, helping you put more force into the ground or ice when sprinting or skating. Tire Flips develop your triple extension power, and the Prowler Pull teaches you to drive into the ground to propel yourself forward. Both exercises shock your core and build the full-body strength you need to be successful on the field or rink.

Tire Flips and Overhead Rope Prowler Pull How To

Tire Flips

  • Squat and get solid grip with hands under tire
  • Drive through heels, extending hips, knees and ankles
  • Forcefully shrug shoulders and catch tire at shoulder level
  • Keep forward momentum and push through with arms to flip tire
  • Flip tire in opposite direction; repeat for specified reps

Sets/Reps: 3x4

Overhead Rope Prowler Pull

  • Attach thick rope to sled
  • Hold both ends of rope overhead with straight arms and body at 45-degree angle
  • Begin sprinting by powerfully driving legs; keep core tight and run in straight line
  • Pull sled as fast as possible for specified distance

Sets/Distance: 3x15 yards

Coaching Points

Tire Flips

  • Keep back flat and core tight
  • Push tire away from body as forcefully as possible

Overhead Rope Prowler Pull

  • Keep body in straight line and arms straight
  • Keep core tight and do not sway side-to-side
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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