@ Hold Up: Wow! you must really hate box squats. But seriously, thank you for doing some thinking and researching into the topic. I truly appreciate that. With that said, I disagree with a few things you just posted.
First off, the experts that you quoted and used for information are reputable; however, there are many other knowledgable strength coaches who used them with their athletes and love the exercise subsequently disagreeing with Mr. Poliquin and Dr, Squat. For example Joe Defranco who trains many different athletes said this about box squats:
“This is hands-down the best version of the squat I’ve found to add some serious weight to the bar and serious muscle to your body,” says DeFranco.
While DeFranco has used Olympic squats and leg presses to build decent-sized quads, they never did much for his hamstrings.
“I looked in the mirror and just didn’t see the amount of muscle I would’ve liked,” he says. But after reading about the box squat and the success Louie Simmons and the rest of the Westside crew had with it, he decided to give it a try.
“Having the box behind me triggered something in my brain to sit back and really stretch the hamstrings,” he says.
According to DeFranco a box squat is superior for a few different reasons. “You can load the bar with a ton of weight and maintain perfect form while making sure you have the proper depth with every squat.”
Secondly, Tony Gentilcore who trains Minor and Major league baseball players said this about Box squats:
“While the box squat is generally considered a fairly advanced movement (and it is), it might come as a surprise to know that we use them quite often with beginners at CP- particularly with regards to teaching proper squat technique. Lets be real, most people don?t come remotely close to squatting to full depth (for the record, full depth equates to the point where the anterior surface of the thigh is BELOW the knee joint), let alone performing anything that you?d actually, you know, call a squat.”
He agrees with me about the mobility thing
Thirdly, I don’t buy the whole sports specificity argument you make here. Sorry. Nobody ever is asked to push weight off their chest off a bench during a football or basketball game, but does that mean these athletes shouldn’t bench ever? No. Baseball players don’t need to lift anything off the ground that isn’t a baseball, but does that mean Baseball players shouldn’t dead lift? NO! I think you get my point. None of these movements, even squatting are really “sports specific” because they simply are not done during competition. I look at lifting to get my whole body stronger so I will able to perform the “sports specific” movement on the actual field in a stronger and faster way. I dont lift to mimic any sort of baseball-like motion or position. You feel me?
After having said all that, I happen to agree that regular ol’ squats are a better exercise. Once I get my mobility fixed and am able to squat well below parallel with good form, I won’t box squat as much. Happy?