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
