first time k frame swap. need help !

Now im having trouble just getting the frame to slide up on the two metal rods that are connected to the tops of the lower control arms. The torsion bars keep making the top of the control arms jump up against the frame rails. My dad helped me last time i put it on by standing on the torsion bars and prying them away from the frame rails with a crowbar but i dont really know if that was the right thing to do. I think i need a step by step to cut out the guess work.