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 the hips and bend the knees into a squat, keeping arms extended, until the ruck makes contact with the ground.

3. Drive through the heels to explosively extend the hips and knees, pulling the ruck upward.

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

5. Catch the ruck with arms fully extended, keeping the hips locked out - do not drop under the ruck.

6. Lower the ruck back to the hips, and then to the floor.