Adapt the weighs to your level. Stand facing the machine between the handles with a slight bend in the legs. Bend your knees slightly by pushing the pelvis back, grab the handles. Make sure to keep your back straight and keep your head in line with the spine. Tighten the abdominal muscles strongly, stiffening the lower torso. Keep your shoulders low and your shoulder blades tight together. Then, with a controlled movement, stand up until your knees are almost straight by simultaneously pulling on the handles. Keep your arms straight. The movement of the hands should take place along the line of your legs. Never bend the spine, especially around the kidneys. Return to the starting position with a controlled movement.