Milo Fitness Flipper TS-03 Installation guide

Models TS-03 and TS-04
Please refer to the Owner’s Manual for assembly instructions,
product registration and information on accessory products.
U.S. PATENTS PENDING

All rights reserved
Copyright ©2011 Kevin G. Abelbeck
Flipper Training Manual, 1st Edion
Published by Milo Fitness, LLC
Fort Collins, CO 80525
To obtain addional copies of this manual,
contact Milo Fitness, LLC at www.MiloFit.com
or email a request to [email protected]om
“Because Strength Maers”
The publisher is not responsible for any injury resulng from any material contained herein. This
publicaon contains informaon relang to the use of an exercise device but is not considered
exhausve of all informaon related to the use of this device. As with any exercise device, use
cauon and only use this device under supervision of a trained strength and condioning profes-
sional.

Table of Contents
FLIPPER Overview
Why Flip? ......................................................................................... 1
What is a FLIPPER? .......................................................................... 3
Using the FLIPPER
Liing Techniques ........................................................................... 5
Standard Li ......................................................................... 5
Side Li ................................................................................ 10
Foot Placement ............................................................................... 13
Size Maers .................................................................................... 21
Using the Loading Charts ................................................................ 25
Training Drills
Indoor Training Drills
Single Li and Rotate .......................................................... 30
Mulple Li and Rotate ...................................................... 31
Mixed Li and Rotate .......................................................... 31
Last Man Standing .............................................................. 32
FLIPPER Clean ...................................................................... 32
FLIPPER Pull ......................................................................... 33
FLIPPER Power Clean ........................................................... 34
Outdoor Training Drills
1-Man Relay, Even ............................................................... 35
1-Man Relay, Uneven .......................................................... 36
2-Man Relay, Even ............................................................... 37
2-Man Relay, Uneven .......................................................... 38
1-Man Race, Even ............................................................. 39
1-Man Race, Uneven .......................................................... 40
2-Man Race, Even ............................................................... 41
2-Man Race, Uneven .......................................................... 42
Last Man Standing .............................................................. 43
Single Duel .......................................................................... 44
Tesng Protocols
60 Second Test .................................................................... 45
Club Test ............................................................................. 46
References ........................................................................................ 47

Overview
Why Flip?
Tire ipping has long been used as a test of strength in Strongman compeons and more re-
cently as a training tool for numerous sports athletes (Corcoran & Bird, 2009; Hedrick, 2003; Hen-
drick, 2008; Keogh, Payne, Anderson, & Atkins, 2010; S. M. McGill, McDermo, & Fenwick, 2009;
Waller, Piper, & Townsend, 2003). Given the number of years Strongman and Funconal Training
have been around, a limited amount of scienc informaon has been produced (Hendrick 2008,
S.M. McGill, et al 2009), let alone with regard to the event of re ipping. More research has
recently been published, as the value of Funconal Training becomes more apparent to athletes
and strength and condioning professionals.
Research on Tire Flipping has shown this event to exhibit a great deal of muscle acvaon com-
pared to other Strongman events (S.M. McGill, et al, 2009). In Figure 1 a graph is presented from
some of the data published by McGill, et al. This graphically shows the mean values of the aver-
age peak muscle acvaon of sixteen muscle groups (eight on each side - right and le - of the
body) some acng as core muscles (rectus abdominis, external obliques and internal obliques),
back muscles (Lassimus dorsi and erector spinae) and hip/knee extensors (gluteus maximus,
biceps femoris, and rectus femoris).
Fig 1
Overview - Why Flip?
1

In Figure 1, the nine strongman events [Farmer’s Walk (FW), Right-Hand Suitcase Carry (RHSC),
Le-Hand Suitcase Carry (LHSC), Super Yolk Walk (YW), Log Li (LL), Tire Flip, Keg Walk-Le Shoul-
der (KWLS), Keg Walk-Right Shoulder (KWRS) and Atlas Stone Li (SL)], the Tire Flip had the great-
est average peak muscle acvaon in eight of the sixteen muscles and second greatest in the
other eight. The Atlas Stone Li (SL) was the only other event which reported similar overall peak
muscle acvaon. Strongman events mimic funconal movements, liing, carrying, pushing,
pulling and throwing. These movements are also commonly found in many sporng acvies.
Therefore, using funconal or “strong man” training for sports athletes is a valuable training ad-
dion and the Tire Flip is a top choice.
The scienc literature has been overwhelmed with “core training” and “core condioning”. A
recent single arcle search in the area of Sport Sciences revealed over 230 published papers on
“core training”. Is the strength of the muscles of the abdominal cavity and lower back important?
Yes, they are. We are also learning that abdominal exion may not necessarily be the best way,
and certainly not the only way, to train these muscles. Funconal training, where objects are
lied in a less than stable environment, requiring spinal posture, may be most benecial. Sev-
eral concepts exist that support this, including a rapid muscle contracon for sness, enhanc-
ing muscular binding where several muscles contract together, and also eliminang “muscular
leaks” where the weaker muscles are forced into eccentric contracon by stronger muscles (S.
McGill, 2010). As an example, dead lis have been shown to elicit a greater muscle acvaon of
the rectus abdominis, external oblique, longissimus and mildus muscles compared to stability
ball abdominal and lower back exercises (Nuzzo, McCaulley, Cormie, Cavill, & McBride, 2008). As
shown on the facing page, re ipping had one of the greatest core muscle acvaon results of
several funconal training events (S. M. McGill, et al., 2009).
Liing and carrying objects is probably one of the oldest forms of exercise, therefore it is no won-
der that so many modern compeve sports simulate the movement and physical demands of
a re ip and other liing events (Waller, et al., 2003). As noted by Waller, et al, a concern with
these acvies is low back stress. It is interesng to note that McGill et al (S. M. McGill, et al.,
2009) noted the smallest A/P lumbar joint shear forces with the re ip compared to all other
events, even with the highest mass of load lied in the re ip. Part of this reason may be the
support the re gives to the chest during the inial phase of the li. This will be discussed more
in the “Liing Techniques” secon of this manual.
Another important feature of re ipping in general is the feedback to the lier. These funconal
acvies break up the otherwise typical and possibly monotonous training with something dier-
ent and in the process create some compeon to the athletes (Benne, 2008). The knowledge
of a successful li gives posive feedback to the lier (Randell, Cronin, Keogh, & Gill, 2010). Few
acvies oer a more empowering feedback to an athlete as grabbing a loaded FLIPPER and
throwing it over. That is a big “I beat it! It is on its back, and I put it there”. This builds condence
as well as physical strength and power in your athletes.
Overview - Why Flip?
2

What is a FLIPPER?
The FLIPPER is a funconal training tool designed to simulate “Tire Flipping”. The FLIPPER is the
rst re ipping implement that has been designed as an exercise device. Using discarded truck
and tractor res brings with it a series of limitaons, perhaps most importantly, the inability to
alter the resistance of the device. What the removable weight plate did for training with barbells,
the FLIPPER has done for re ipping.
The basic components of the FLIPPER are shown in Figure 2. The FLIPPER is symmetrical about
the le and right, the front and back as well as the top and the boom. In doing so, the FLIPPER
may be posioned in any orientaon and the same features will be available to the lier.
The handles can be grasped on the front horizontal secon or further toward the center of the
device on the angled secon. Most liers prefer to use the horizontal secon of the handles or
the juncon between the horizontal and angled secons as these provide the greatest leverage
and the most comfort to the lier during the li. More detail on hand placement may be found
in the “Liing Techniques” secon of this manual.
3
HandleHandle
Bumper Chest Support
Bumper Extrusion
Weight Pins
Weight Pins
Overview - What is a Flipper?
Fig 2

There are two types of bumpers, the Bumper Chest Pad and the Bumper Extrusion. The Bumper
Chest Pad provides a comfortable “cushion” to posion against the chest of the lier during the
inial phase of the li. The Bumper Extrusion gives impact absorbing protecon to the frame as
the FLIPPER is ipped over and contacts the ground.
The Weight Pins are used to hold weight plates to vary the loading of the FLIPPER. It is recom-
mended that whatever weight is placed on a weight pin on one side (right or le) the same weight
is placed on the adjacent weight pin across the center beam. This allows for even weight place-
ment between the right and le side of the user and helps the FLIPPER to track straight when
ipped over. The front to back loading of the Weight Pins may be altered to vary the simulated
“Total Weight” of the FLIPPER with a single load setup. This is explained in detail in the “Using the
Loading Charts” secon.
Indoor versus Outdoor Training:
Outdoor training involves ipping the FLIPPER end over end. Indoor training uses a Docking Sta-
on to keep the FLIPPER in a predened locaon. Athletes may also li the FLIPPER to vercal and
then lower or drop the FLIPPER back to the starng posion, rather than ipping it over. Outdoor
training, ipping the FLIPPER end over end, should only be done where space is not a concern due
to the presence of other people or objects that may be hit by the FLIPPER when being ipped.
When the FLIPPER is released from the Athlete’s grip, the device may not track in a straight line.
Large open areas may be used for Outdoor training even if there is a roof overhead. The locaon
of using Outdoor Training is le to the discreon of the Athlete or Coach in charge of the training
area.
Spoers:
Spoers should always be used. The lier is intended to use the lower handles on one end of the
FIIPPER, leaving the upper handles on the same end for a spoer on each side of the lier. The
spoers should stay near the lier to be able to grasp the handles if the lier misses a li. The
spoers should never be too far in front of the lier so as to be in danger of being hit by the FLIP-
PER when it is ipped by the lier. In most cases, if the lier cannot complete a li, the lier will
stop and intenonally step back and drop the FLIPPER. if this is done, the spoers need not assist
in lowering the FLIPPER. As with any liing movement, communicaon between lier and spot-
ters is important.
Warnings:
Consult the Owner’s manual for product detail, care and maintenance. Always inspect your FLIP-
PER before use and comply with all warnings listed in the Owner’s Manual. If your Owner’s Manual
is lost or damaged you may download one from the website at: www.MiloFit.com, or by contacng
your distributor, or Milo Fitness at FLIPPER@Milot.com.
4
Overview - What is a Flipper?

Using the FLIPPER - Liing Techniques
Standard Li Technique:
The literature varies to some degree, but in a re ip, there may be considered four disnct
phases (Keogh, et al., 2010). The rst phase is the “inial pull” or “rst pull” where the device is
rst moved from the ground. The next phase is the “second pull”. In this phase, similar to a hang-
ing clean, the device is rapidly accelerated up by a rapid extension of the legs, hips and back, of
the user. Upon reaching maximum height of the device relave to the user, a “transion” phase
occurs where the hands come o the re, to be reposioned for the nal “push” phase to ip the
re over. Other authors prefer to describe the li in more generalized phases (Hendrick, 2008; S.
M. McGill, et al., 2009; Waller, et al., 2003). Regardless of the terminology, the process starts with
the device on the ground, and ends with the device ipped over away from the lier.
Grips:
To use the FLIPPER, squat down on one side of the device. The lier should grasp the handles
with both hands. The lier may use a supinated grip (wrists forward - Fig 3) or neutral grip (wrists
facing in toward each other - Fig 4). The supinated grip is used when the lier grabs the hori-
zontal poron of the handles and the neutral grip is used when the lier uses the forward facing
outside porons of the handles. There are two liing styles. The Lier’s hands may be inside of
their knees with the feet spaced wide. This is a Sumo Grip (Waller, et al., 2003) and is the supin-
dated grip of Fig 3 with a narrow hand posion.
The lier may, alternavely, use a pronated or overhand grip (wrists facing backward, toward the
feet). Some athletes and coaches prefer the overhand grip, as it is similar to performing a clean
with an Olympic bar. If this grip is used, the transion phase does not require the hands to leave
contact with the handle, and the pronated wrist may reduce tension in the biceps tendon. This
reducon in tendon tension may also be seen with the neutral grip (Fig 4).
Using the Flipper - Liing Techniques
5
Fig 3
Supinated grip
Fig 4
neutral grip

Things to watch if this overhand grip is used include: room for the knuckles to clear the frame
during the li; increased fricon against the hands as the handle must rotate in the hand of the
user, unlike a bar that rotates in the lier’s hand; and losing grip when the palms are facing down
during the li. This may be especially apparent if the lier uses “supplementary second pulls”
(see “Second Pull Phase” secon). Dierent coaches and athletes will have their grip prefernces,
which may also vary with lighter or heavier lis. As a general rule, the neutral grip (Fig 4) is rec-
ommended for both comfort and stability. Ulmately it is the coaches’ decision how their ath-
letes train, including what grip is used.
The lier may also choose to grasp the handles wider with their feet only slightly wider than the
shoulders. The hands will grip the handles slightly wider than the feet with the knees ared out
slightly, as in doing a squat. Some liers prefer to have their knees rest on the outside of their
arms. This is the standard or back style (Waller, et al., 2003) and is shown in Figure 5. The feet
should be behind the hands. How far behind may vary. This issue of foot placement is discussed
in detail in the “Foot Placement“ secon. The lier’s chest should be touching the Bumper Chest
Support (item #11).
First Pull Phase:
From either liing stance, the lier will extend their hips, knees and ankles (triple extension)
to drive one end of the FLIPPER up (Figure 6). During this “First Pull” phase of the li, the arms
should remain substanally straight and the hips and knees should extend in a relavely equal
manner. This “simultaneous” extension is similar to a squat, as opposed to a deadli which is
a “sequenal” lower body extension, as the bar has to be manipulated around the knee (knee
pass)(Escamilla et al., 2000; Hales, Johnson, & Johnson, 2009). This being stated, it is important
not to rst elevate the hips, by extending the knees, then the hips. This may put excessive stress
on the lower back of the lier. By simultaneous extension, the hips stay lower during the li re-
Using the Flipper - Liing Techniques
6
Fig 5
Standard grip prior to li

quiring less extension of the lower back. For proper liing mechanics, the hips should never be
higher than the shoulders. The improper liing mechanics is shown in Figure 7, where the hips
are higher than the shoulders. The spoer is posioned to the side of the lier to assist the lier
if necessary.
7
Using the Flipper - Liing Techniques
Fig 7
Start of rst pull (improper)
Fig 6
Start of rst pull (proper)

Second Pull Phase:
As the hands of the lier pass the knee, the “Second Pull” phase of the li begins (Figure 8). This
is considered the highest power producon phase of the li. The lier rapidly extends the hips,
knees and ankles and shrugs the shoulders to drive the end of the FLIPPER as high onto the torso
of the body as possible. During this phase, the lier’s feet may come o the ground. Some li-
ers prefer to “kip” or kick the device up with the thigh of one leg contacng the boom Bumper
Extrusion (see Figure 2). This is not necessary and may not be desirable as the training goal is
to build explosive power and strength. This is best aained by centering the body on the device
and generang as much power as possible by rapid simultaneous extension of the legs and hips.
Maximal force and power generaon will not happen if one leg is in the air. With both feet on the
ground, there may be a lower risk of injury (Waller, et al., 2003).
Liing heavier loads, nearing the athlete’s 1RM, the lier may use mulple “second pulls” to get
to the transion phase. The Standard Li with the FLIPPER has many similaries to an Olympic
clean and jerk. Though many of the liing phases are similar, one of the dierences is aer the
second pull of a clean, the athlete must catch the bar in a balanced stance, with the bar on shoul-
ders of the lier. With the FLIPPER, there is a type of “catch”, but with the FLIPPER, the cushioned
rubber bumpers can contact the torso of the lier, even resng against the body of the lier.
In doing so, the lier may perform several sequenal “supplementary second pulls” to work the
implement up their torso unl they are able to rotate their grip, thereby reaching a modied
“transion phase”. If mulple supplementary second pulls are used, the lier will bend their
arms and with the lower bumper on the torso of the lier, squat slightly and drive the FLIPPER
8
Using the Flipper - Liing Techniques
Fig 8
Beginning of second pull

9
up, then exing the arms and shrugging the shoulders for each supplementary second pull. Each
supplementary second pull should increase the height of the FLIPPER on the lier, unl the lier
can posion the FLIPPER on their body to perform the transion phase of the li.
Transion Phase:
Aer the second pull(s), the lier should have the handle height of the FLIPPER at mid-chest.
At this point, with exed arms, the lier rotates their grasp from a pull grip (underhand grip) to
the push grip (overhand grip). This is referred to as the transion phase. The transion phase is
shown in Figure 9.
Geng the device high enough on their body to make the transion phase may be the most
challenging phase for the lier. If the lier cannot complete the li to the transion phase, the
spoer may step in and assist the lier or the lier may step back out of the path of the device
and let it fall to the starng posion. If the lier elects to “scratch” on a li, ensure the lier is
fully aware of the path which the device will fall to the ground and the lier’s feet or any other
body part is clear of this path. Since the FLIPPER acts like it is “hinged” to the ground, the lier
may lean against the cushioned rubber bumpers while they step back away from the device prior
to releasing it and allowing it to fall.
Push Phase:
The nal phase of the ip is the push phase. The end of the transion phase and the beginning
of the push phase is shown in Figure 9. As the name “Push Phase” implies, the lier extends their
arms, keeping their torso upright. The lier pushes the FLIPPER to the vercal posion and over.
The bumpers of the FLIPPER cushion the impact with the ground. Aer this, the “Flip” is com-
plete. Now the same lier, or another lier, may approach the close end and repeat the process
or they may go to the other end and ip the FLIPPER back to the starng posion.
Using the Flipper - Liing Techniques
Fig 9
End of transion phase
and beginning of push phase

When used inside, it is suggested to use the FLIPPER Docking Staon or a large open space, such
as a pracce eld. For outdoor training, any large open space with an appropriately stable and
durable surface may be used. It is recommended that the FLIPPER be used on a grass, turf, or
rubber surface as compared to concrete or asphault, as the harder and more abrasive surface will
wear the bumpers more rapidly. The resistance to the lier may be altered by adding or remov-
ing weight plates from the weight pins as described in the “Using the Loading Charts” secon of
this manual.
Side Li Technique:
If you are not red enough of hearing about “core training”, that’s good, because we are not yet
nished. Previously we discussed the rather overwhelming amount of literature published in this
area, and for good reason. If the lower body is the foundaon of our athletes, and the arms are
the applicaon of force (blocking, throwing, pushing, pulling, tackling, etc.) the trunk, or core, is
the connecon between the upper body and the lower body. If that is a weak link, the chain of
the body will fail. This may mean injury or at the very least a sub-opmal performance on the
eld, court or mat.
When you examine many movements in sports, there is an element of trunk rotaon with a
stable base on the ground. Think about a baer at the mound, a tennis player striking the ball, a
discus, shot, or hammer thrower in compeon. These are obvious applicaons of power where
the legs provide stabilizaon and the upper body moves to drive through and hit or throw an
object. In some cases the “object” may be an opponent. When a guard pulls, a running back
makes a cut, or a wrestler makes an escape or a takedown, for a moment, the feet do not face
the direcon of movement. A key element is the athlete is driving through the opposion to hit
or “throw” the object or person.
It has been shown that the speed of movement as well as the force applied is dierent when the
athlete is able to “throw” the object as opposed to maintain control throughout the movement
(Newton, Kraemer, Hakkinen, Humphries, & Murphy, 1996). In this study Newton and associ-
ates showed an average power output that was 70% greater when the athletes were allowed to
perform a bench press throw as compared to the same movement except they could not release
the bar at the end of the movement. With few excepons, this “throwing” movement is how
our athletes perform. For example, running and jumping is actually “throwing” their own body.
So how does this apply to training? A similar system used by Newton et al., was used to train a
group of athletes in the jump squat (Hori et al., 2008). One group had to catch the weighted bar
on their shoulders as they completed each repeon of their jump training, and the experimen-
tal group used a braking system to catch the weight for the athletes, as if they were truly throw-
ing the weight. Aer eight weeks of training, the results showed a relave increase in the squat
strength was 76% greater in the group that was allowed to throw and not have to “catch” the
weight. The relave countermovement jump height increase was over 212% greater (yes, over
twice as much) in the group that did not have to catch the weight as compared to the group that
had to catch the weight. This suggests that the movement alone may not be enough to opmally
train your athletes. The ability to follow through and “throw” is also important.
Using the Flipper - Liing Techniques
10

11
The FLIPPER allows a very unique type of team training that simply cannot be done with a re.
This movement is called a Side Li. The Side Li is performed by two athletes of similar height.
Each athlete stands on the side of the FLIPPER grasping the lower handles, one on each side, as
is shown in Figure 10. Their feet should have a wider than shoulder width stance with their toes
facing the FLIPPER. On command, both athletes extend their hips, knees and ankles to drive the
FLIPPER upward. The movement of the FLIPPER should connue through the beginning of the
second pull phase, as shown in Figure 11, the transion phase, as shown in Figure 12 and the
push phase, as shown in Figure 13. Between the second pull and the push phases the athletes
should rotate their bodies from facing one another, to be in line with driving through the moon
of throwing the FLIPPER over. The acon of the Push Phase should leave the FLIPPER ipped away
from the athletes.
The next repeon is up to the coach, as to another ip in the same direcon or ipping the FLIP-
PER back to the starng posion. It is recommended that for every rotaon the athlete makes to
one side the same rotaon is made to the opposite side. This may be accomplished by keeping
the athletes on the same side of the FLIPPER and for each ip they make “north” they make the
same number of ips “south”. Athletes will tend to want to use only their dominate side. To help
prevent injury and maintain uniform development of the core muscles, equal training to each side
of rotaon is highly recommended.
In that there are two liers, an addional spoer is not mandatory, as each lier is acng as a
spoer to the other lier. If an addional spoer is desired, this spoer may stand between the
liers on the end of the FLIPPER being lied. In essence, the tradional lier/spoer roles are
reversed in that the center athlete is now the spoer and the athletes posioned on the sides of
the FLIPPER are the liers. Many of the drills as presented in this manual may be used for the
Standard Li Technique or the Side Li Technique. The direct applicaon to drills and tesng is
intended to be le to the Strength and Condioning Coaches.
Fig 10
Start of rst pull - Side Li

Fig 11
Start of second pull - Side Li
Fig 12
Transion phase - Side Li
Fig 13
Push phase - Side Li
12

Using the FLIPPER - Foot Placement
Foot Placement:
The relave foot placement of the lier to a re has some dierent opinions. In using the FLIP-
PER, some of these variaons are also apparent. A biomechanical and training goal basis will
be presented here for dierent foot posions. Much of the non-scienc data from strongman
competors suggest the feet be placed back away from the close end of the re. The lier is in-
structed to drive not up, as in the deadli, but up and into the re to maximize the liing torque
applied to the re.
The scienc literature presents a dierent perspecve. Waller et al, species the inial move-
ment be similar to a “barbell deadli” and shows the toes of the lier to be near the same fron-
tal plane as the hands of the lier (Waller, et al., 2003). Consistent with this, Hedrick suggests
the lier not allow the knees to dri forward of the toes (Hendrick, 2008). Keogh et al, did not
specify the foot locaon in their study but in their pictorial representaon, at the start of the li,
the liers toes are adjacent to the re and liers hands (Keogh, et al., 2010).
There appears to be a discrepancy between the Strength and Condioning world and that of the
Strongman Compeon world. This may be explained by examining the biomechanics of the li
and the relave goals of each lier. A side view of a lier on a simulated TS-03 FLIPPER is shown
in Figure 14.
The point of contact with the lier’s ball of the foot is located with the marker “A” and the trans-
verse axis of the shoulder is idened with the marker “B”. The model of the lier is the average
height American male, which is 1755 mm (69.1 inches). The height of the handle at the begin-
ning of the second pull is esmated to be 91% of the height of the knee on a fully extended leg.
Using the Flipper - Foot Placement
in Figure 14.
0.26*H
90°17°
A
B
Fig 14
13

This calculates to 26% of the height of the lier or in this case 456 mm (18.0 inches). This posi-
on is shown as it is considered to be the start of the second pull phase and therefore the high-
est power output of the li and the most instrumental phase in compleng a successful ip. If
the second pull yields a high posion relave to the lier, the transion and push phases will be
possible.
Forces Applied:
A free body diagram of the image in Figure 14 is presented in Figure 15 below. The line of ac-
on from the foot contact (A) to the shoulder (B) is considered the powerhouse of hip, knee and
ankle extension to rapidly drive the FLIPPER up. This force of the body is represented by force
vector FB. The connecon of the body to the FLIPPER is made by the lier’s hands on the handles.
This tensile force of the arm is represented by force vector FT. This vector (FT) is made up of two
component vectors, the force against the chest pad (FC) and the rotaon force (FR) which drives
the moon of the FLIPPER up. Opmally the rotaon force FR and the power force of the body FB
will be parallel, as this is 90 degrees to the line of acon from the handle to the point of contact
of the FLIPPER with the ground (pivot point). Any addional horizontal forces applied to FLIPPER
will act to try to drag it on the ground. These forces would not be transmied to the torque of
rotang the FLIPPER up.
Using the Flipper - Foot Placement
0.26*H
90°17°
A
B
F
F
F
F
B
C
R
T
Fig 15
14

15
With this, we see a theorecal opmal relaonship between the foot posion and the FLIPPER.
The small force of the chest on the pad (FC) is used to stabilize the body against the FLIPPER as the
arms cannot be straight in line with the body due to the physical posion of the FLIPPER. In com-
parison, a second pull in an Olympic style li, the opmal direcon of the force vector against the
bar is always vercal, as the bar is desired to be lied up against gravity. In contrast, the FLIPPER
is rotated about a point of contact with the ground. To generate the greatest amount of torque
to rotate the FLIPPER, the force vector (FR) is opmally 90 degrees relave to the line of acon of
the point of contact of the lier (handle) to the axis of rotaon with the ground (point of contact).
This force (FR) mulplied by the distance to the point of contact, is the torque applied by the lier
when the FLIPPER is rotang (liing) at a constant velocity.
For the purposes of our illustraons, we will use the locaon of the shoulder to the foot (FB) as
the force generaon vector. It is understood that the contact with the FLIPPER is the actual force
vector (FR) that provides the torque to li the FLIPPER. Opmally these vectors are parallel due
to a force placed on the chest pad (FC). Therefore, the body’s force (FB) will be used to generalize
the driving force to generate the liing torque to rotate and therefore li the FLIPPER.
How long is it?
The diameter of the re being lied makes a dierence in the liing torque. This is further evalu-
ated in the “Size Maers” secon of this manual. Regarding foot placement, it also maers. This
dierence further reiterates the desire for standards in Strongman implements for both training
and tesng.
Figure 16 shows a simulated TS-03 in a boom posion with the feet unmoved from the theore-
cally opmal posion preparing for the second pull as was shown in Figure 14. Here, the fronts of
the feet of the lier are 4.0 inches back from the back of the chest pads. If a high power explosive
movement is desired, and the feet are not moved from rst pull to second pull as there would not
be me to do so in a rapid explosive movement, this would be the theorecally opmal posion
to generate the greatest torque at the start of the second pull.
Using the Flipper - Foot Placement
and tesng.
4.9
4.0 67.2
23.5
5°
Fig 16