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I'm 5'5 150lbs deading 315 for 3x5. For the forearm thing, I'm a climber, so my forearms are relatively strong, I only use overhand grip when I dead. What weight of tire would be good?
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Only a handful of the top PL will use overhand grip so that's something to think about as you start to lift heavy. Not to discourage you but you may want to try and experiment. I too, use an overhand grip since my focus is Oly lifts and not PL
I'd say, a 450-600lb tire will be good. If this is more for conditioning, you would want to get 4-6 flips consecutively. You need at least 3 flips to establish a rhythm. No point in flipping a big tire once. The guys that I train with flip a 650lb tire normally 5 times and to give you an idea, they DL around 6-800.
Important: When picking out your tire, make sure that it is no too worn out as it will provide no grip if the tire is completely smooth. Try flipping it first at the farm before dragging her home.
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I'm also going to try doing some pulls on my car in neutral for 50 yards or so. Not sure what these are called. I'm also going to try/learn keg tosses, and sledgehammering a tire.
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Mimics a Sled Pull. Do you have access to a prowler? Yoke walks are also good, and keg tosses- be careful what you fill them up with. More water, means less stable.
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You also mentioned hip drive - is there a technique to this? or just experience and whatever works? I'm guessing that avoiding a rounded back is important.
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Hip drive is crucial and being connected with your body. Unlike bodybuilding, most lifts require athleticism and coordination. It will help if you can fire all your muscles and to increase speed. Kettle ball swings, (one arm) kettle ball snatches, and power cleans are a good start as very applicable to sports, and strongman. Just make sure you do not reverse curl. Fire your hips forward. And work on your traps.
