Start with the tire flat on the ground. Place your fingers under the tire while it remains flat. Ensure that your hands and feet are shoulder-width apart and squat down deep. As you return to a standing position, pull the tire up. Make sure to use your whole body, especially your legs to avoid lifting solely with your back. The momentum you create should allow you to change your hand position from a pull to a push. Push the tire forward. Once it is flat, repeat the process.
Tire flips cover all the bases—your core, back, legs, arms, and shoulders. Just be careful when you bend to pick the tire up. Leave your ego at home! If you need a lighter tire, make the switch. You can risk serious injury if you are bending at the hips and using your back instead of bending at the knees and using your full body and engaged core to lift and push