I leave a piece of rope hanging in an empty cardboard box which I fill with plaster until it has approximately the same weight as me.
The remaining rope, which hangs from the plaster, is throwed over two beams.
We lift up the plaster, while two beams pull down the rope, so that the block does not fall down.

At the end of the rope, a metal handle is attached.

I grab the metal handle, my feet are off the ground and I hold on tight until I cannot take it anymore.

When I let go of the rope, me as well as the plaster fall down.