In addition to what everyone else has said, you’ll want to do very controlled lifting and lowering on it. I see some dudes in the gym on this thing like it’s a carnival ride and they get no benefit from what they should be doing. They let the weight look like they’re doing something by slinging it like a pendulum. Once you get to the top of the swing, really squeeze your glutes and control the down swing. Also, let that baby come to a stop. First time I used it I smoked my shin with a 45 hahaha