Medicine Ball Squat Pass | Friends

Quick Intro

Two partners face each other and squat down together. At the bottom of the squat, the partner holding the medicine ball passes it to the other. Both stand up together, squat again and pass it back at the bottom of the next rep. The ball goes back and forth once per squat, so both partners have to reach the bottom at the same time for the pass to work.

The pass is a short, controlled version of the Medicine Ball Chest Pass, and the squat follows Bodyweight Squat. This guide covers putting them together as a pair: the distance, the timing and the pass from the bottom.

What You’ll Need

A medicine ball of two to four kilograms. Light enough to pass and catch at the bottom of a squat without losing balance.
A flat floor with room for both partners to squat face to face.

How It Works

Stand facing each other, one and a half to two metres apart, feet shoulder-width or a little wider.
The partner with the ball holds it at the chest.
Both squat down together, at the same pace. One partner can count “down” and “up”.
At the bottom, the partner with the ball passes it with a short chest push to the other partner’s chest.
The receiver catches it at the chest, still at the bottom.
Both stand up together.
Squat down again and pass it back at the bottom. Continue for the agreed reps.

Keeping Time Together

The pass is the depth check. You can only pass and catch when both of you are at the bottom. If one partner stops high, the pass comes too early or too late. That keeps both squats deep and at the same tempo, without anyone having to judge the other.

Count it. Say “down”, pass, “up”. After a few reps the rhythm runs on its own.

Pass low and soft. At the bottom of a squat, the balance is in the heels and mid-foot. A hard pass rocks the catcher forward. A soft, short pass keeps both steady.

Catch before you rise. Hold the bottom for the moment it takes to catch cleanly. Rushing up with the ball half caught is how it gets dropped.

How Many

Sets of 10 to 20 squats, one pass per rep. Rest a minute between sets. Two or three sets is a good block.

Making It Easier or Harder

Easier: a lighter ball, a shallower squat that both partners agree on or standing a little closer.
Harder: a heavier ball, a pause of a second at the bottom before passing or a slower lowering.

Staying Safe

Keep the pass low and controlled at the bottom.
Do not stand up until the catch is secure.
Leave space behind each partner, in case either sits back to catch their balance.
Stop for knee pain.

Common Mistakes

Passing on the way up. Pass at the bottom, when both are still.
Different depths. Squat to the same depth so the pass lines up.
Hard passes. They knock the catcher’s balance. Pass softly.
Leaning forward to catch. Keep the chest up and let the ball come to you.

Getting Better Over Time

Start by matching depth and tempo with a light ball. Once that is steady, slow the lowering to a count of three, or hold the bottom for a second before each pass. A slightly heavier ball comes after that. Keep notes of reps and ball weight so both of you can see how far you have come.

Fitting It Into a Session

Use it as a warm-up with a light ball, or as a leg block in the middle of a session. It also suits a session at home or in a park, since it needs only one ball.

Bodyweight Squat is the base squat.
Medicine Ball Lunge Pass passes at the top of a reverse lunge.
Squat-Pass Wall Ball shares a wall target between partners.
Sit-up Ball Pass passes at the top of a sit-up.

FAQ

Why pass at the bottom and not the top?

At the bottom, the pass only works if both partners are deep. It keeps the squats honest without anyone counting depth.

What if one of us squats deeper than the other?

Agree a depth both can reach with good form, and both squat to that.

Can we do it with a normal ball?

Yes. A basketball or football works to learn the timing. The medicine ball adds a little weight to each pass and catch.

Who sets the depth?

The partner who finds a deep squat harder. The other matches it, since the pass only works when both are at the same height.