1. Begin in a squat position with hips back, chest proud, feet hip-width apart and toes slightly pointed out.

2. Hold the ruck on the ground utilizing the wide grip straps.

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 in a partial squat with arms fully extended.

6. Lower the ruck back to the hips, and then to the floor, in a controlled manner.