Adjust the piston's level to your abilities. Facing the machine, insert the head between the two rollers and place them on your shoulders. Keeping your back straight and your legs slightly apart, lower yourself into a squat position (hips backwards, knees should not surpass the line of your toes), then straighten up until the knees are straight, push the hips slightly forward to finish the full movement. In slow and controlled movement, return to the squatting position. Repeat.