1. Stand with feet hip-width apart, knees slightly bent.

2. Bend forward at the hips, keeping the back flat and core engaged.

3. Grasp the ruck on the wide straps, arms extended.

4. Pull the ruck up towards the chest, keeping the elbows close to the body.

5. Pause at the top of the movement, squeezing the shoulder blades together.

6. Lower the ruck back to the starting position.