"The problem with this particular exercise is that it is a difficult movement to perform and creates imbalance in the body, which can cause injury," says Daryl Conant, exercise physiologist, personal trainer, and creator of the AB Inferno. "When you lift a heavy tire, the gravitational point is set further away from the midline of the body, which creates more torque," he says. Oftentimes the torque is generated in weaker muscles and can ultimately cause injuries.
A better option? The clean and press. "The clean and press challenges the entire body. It is one of the only exercises that works every joint, in addition to working the cardiorespiratory, musculoskeletal, and nervous systems," Conant says. The barbell also allows for easier handling and control of resistance, reducing the chance of imbalances, he adds.
To do the clean and press (pictured), load a barbell and stand behind it with feet hip width. Conant recommends starting with a lighter weight to master form before progressing to a heavier load. Lower into a deep squat to grab onto the bar, keeping spine naturally straight. In an explosive motion, pull the bar up quickly in front of the chest. Rest the bar there for a split second, then push the bar overhead, locking the elbows into full extension. (When the bar is overhead, make sure your body is in alignment from wrists to hips to ankles.) Then, in a reverse motion, return the bar back down to the floor.