Adjust the weights to your level. Facing the machine, slip your head underneath the bar and position the bar on your trapeze muscles. Stand in a squat position - Push your hips far backward, spread your feet to the width of the hips. Grab the black handles or closer to the head depending on your preference. Straighten your back, keep your abdominal muscles contracted. Stand up by pushing your hips forward. Return to the squat position with a controlled movement.