1. Start in a standing position with feet hip-width apart, holding a ruck in front of your body at hip height.

2. Hinge at the hips, keeping your back flat and your chest up.

3. Lower the ruck to just below the knees.

4. Explosively extend the hips and knees, propelling the ruck upward.

5. Using the momentum, shrug your shoulders to help lift the ruck up to your shoulders.

6. Catch the ruck in the front rack position with the elbows pointing forward and legs completely straight.

7. Lower the ruck back to the starting position.