Back-to-Back Squat Hold with Ball Pass | Friends

Quick Intro

This exercise puts two partner classics together. Two partners lean into each other’s backs and sit into a squat, as in the Back-to-Back Chair Hold. While holding the squat, they pass a medicine ball around themselves, as in the Back-to-Back Medicine Ball Twist Pass. Both rotate toward one side of the room and the ball crosses, both rotate to the other side and it crosses back. The legs hold the squat while the trunk turns above them.

It is demanding. The thighs burn from the hold while the side stomach muscles work on every turn. Each turn also changes how the weight presses into your partner’s back. Only try it once both the chair hold and the twist pass feel comfortable on their own. The turning action comes from the Russian Twist.

What You’ll Need

A light medicine ball, two to four kilograms.
A flat, non-slip floor and shoes with grip.
A partner of similar height and weight.
A mat behind each partner, in case the hold breaks.

What It Works

The outer front of the thigh (quadriceps, vastus lateralis) and glutes (gluteus maximus), which hold the squat for the whole set.
The side stomach muscles (obliques), which turn the trunk to each side.
The front stomach muscles (rectus abdominis), which keep the trunk upright against the turn.
The muscles along the spine (erector spinae), which hold the back straight and pressing into your partner’s.
The front of the shoulder (anterior deltoid), which brings the ball out for each hand-off.

The Technique

Getting into the hold

In the plain chair hold the partners link arms. Here the arms are needed for the ball, so the descent is done without linking.

Stand back to back, backs touching from the hips to the shoulders, feet shoulder-width apart.
The partner with the ball holds it against the chest with both arms. The other partner can rest their hands on their thighs.
Lean back gently into each other.
Say “stepping” and walk the feet forward together in small, counted steps, sliding down each other’s backs.
Stop at a height both can hold, with the knees over the ankles. A newer pair stays higher, with the knees less bent.

The pass

Agree the first side.
Both rotate the upper body toward that side of the room. Since you face opposite ways, one turns right and the other left.
Turn from the ribs. The hips, and the lower part of the back pressing into your partner, stay where they are.
The partner with the ball holds it out and the other takes it with both hands. “Got it”, then release.
Both rotate through the middle to the other side and hand it back.

One hand-off on each side is one circuit. Start the loop on the other side halfway through.

Keeping the lean even

Each time you turn, your shoulder lifts a little off your partner’s back. The pressure through the hips and lower back has to stay even, or the pair slides. Keep pressing back through the hips while the upper body turns, and keep the turns moderate. If one partner feels the pair starting to slide, say so straight away.

Standing up

The partner with the ball takes it and holds it against the chest.
Say “up”.
Both push through the feet and press back into each other at the same time, walking the feet back in with small counted steps.

Never stand up alone. The other partner would lose their support and drop.

Breathing

Breathe steadily through the hold and out on each pass.

How Many

Start with six to eight circuits, or a hold of about 30 seconds. Build to 12 to 15 circuits. Two or three sets, with a full rest between.

Making It Easier or Harder

Easier:

Sit higher in the squat.
Use a lighter ball.
Make smaller turns.

Harder:

Sit lower, thighs close to level.
More circuits.
A heavier ball, if both can still keep the lean even.

Staying Safe

Learn both parts first, the chair hold and the twist pass.
Keep the weight even through both backs.
Rise together on “up”.
Hand the ball over. Do not throw it.
Stop for knee pain, lower back pain or if either partner feels unsteady.

The Lifting, Carrying and Catching a Person guide covers two-person balances like this one, including how much a sudden change by one person matters.

Common Mistakes

Turning the hips with the shoulders. The lean is lost. Turn from the ribs.
Turning too far. Big turns pull the backs apart. Keep them moderate.
One partner sitting lower than the other. The pair slides. Match the height.
Rushing the pass. Each hand-off is slow and deliberate.

Fitting It Into a Session

Use it as a finisher at the end of a leg or core session. It is tiring, so one or two sets is enough on most days.

Back-to-Back Chair Hold is the hold on its own.
Back-to-Back Medicine Ball Twist Pass is the pass on its own, seated.
Standing Back-to-Back Medicine Ball Twist Pass is the pass done standing upright.

FAQ

Why can’t we link arms?

The arms are needed for the ball. That is why this version needs a confident chair hold first.

What if the pair slides during the pass?

Pause the loop, hold the ball against the chest and readjust the feet together. If it keeps happening, sit higher and turn less.

Is it better than doing the two exercises separately?

It trains them together, which is harder and adds the balance of turning while leaning. Doing them separately lets each one be done harder on its own. Both are useful.