Use whichever grip is most comfortable for you: arms crossed, clean grip, or strapped clean grip. Set the box or bench just below parallel.
Lower each rep for 3-4 seconds. Pause on the bench for 1-2 seconds.
Lean forward slightly and contract your glutes and hamstrings to initiate movement off the bench. Drive your hips forward at the top and squeeze your glutes hard. Take 1-2 deep breaths before your next rep.