1. Stand with feet hip-width apart, gripping the rucksack with both hands. 2. Hinge at the hips, lowering the rucksack to knee height while keeping a flat back. 3. Explosively extend the hips and knees while pulling the rucksack upward. 4. Keep the elbows high and outside as the rucksack reaches chest height. 5. Control the descent and reset.