The SSB Yoke is a fantastic tool (even if sometimes you don't use it properly). It can save your shoulders. It makes the squat tougher in most cases. And it doesn't care about your feelings, but it does like to build your yoke up whether you like it or not.
I see two common mistakes when someone grabs this bar for a squat session. First, pulling the bar in and driving themselves forward without addressing that while coming out of the hole. Second, driving their hands UP out of the hole to try to gain momentum. Both are 'bad' in their own right.
The solution- pick a hand position that works for you, or that works to address a weakness in your squat.
#1 Pulling the bar into you
Great position to teach you how to drive out of the hole with your upper back first.
#2 Letting the bar sit neutral
A more moderate version of #1, forcing you to drive your neck into the pad out of the hole, but allows you to add some more pounds to the bar without picking your teeth out of the monolift.
#3 Driving the bar up (and holding it there)
A great position if you want to squat heavy with the SSB- likely for someone who is alternating a straight bar squat with the SSB week to week to save their elbows.
*all require you to breathe and brace properly AS WELL AS setting your lats and keeping them engaged throughout the lift.
[youtube=http://www.youtube.com/watch?v=5s3z6IlVl0I]
