1. Start in a standing position with feet hip-width apart, arms extended in front of the body, and a ruck held in both hands.

2. Hinge at the hips and bend the knees to lower into a squat position.

3. Explosively extend the hips and knees to stand up, while simultaneously pulling the ruck up towards the chest.

4. As the ruck reaches chest level, shrug the shoulders and pull the elbows high and outside.

5. Lower the ruck back to the starting position and repeat.