Kneel upright on a glut-ham machine, with your ankles between pads. Place your knees on the near edge of the padded hump. Place the barbell on your shoulders behind your neck. Hold a weight plate against your chest or behind your neck.
Slowly lower your body until horizontal by straightening your knees.
Slowly raise your torso by bending your knees, only allowing your hips to bend slightly. Hold this position for a moment and repeat.