1. Stand with feet slightly wider than shoulder-width apart, toes slightly pointed out and the ruck held in both hands at hip height.

2. Hinge at the hips and bend the knees to lower the ruck between your legs, keeping the back flat and core engaged.

3. Drive the hips forward and swing the ruck to eye-level.

4. Allow the ruck to swing back down between the legs.

5. Hinge at the hips and bend the knees to absorb the momentum of the ruck.

6. Drive the hips forward and swing the ruck to eye-level again.

7. Repeat for the desired number of repetitions.