Squat Hold Pass Around | Friends

Quick Intro

Squat Hold Pass Around is a group game. Three or more people stand in a circle, sink into a partial squat and pass one object, a kettlebell or a medicine ball, hand to hand around the circle while everyone holds the squat. The group counts how many full laps the object makes before anyone’s squat breaks, then tries to beat that number. It is also known as Kettlebell Pass Around. The squat itself is covered at Bodyweight Squat. This guide covers the circle, the handoffs and running it so it works for everyone in the group.

There is no single winner. The whole group shares the score, which makes it a good team game for a class, a sports team or a group of friends.

What You’ll Need

One object: a kettlebell or a medicine ball. Use one, not both.
Enough floor space for the group to stand in a circle, close enough to hand the object across.
Someone to count the laps.

Choosing the object. A kettlebell adds grip work on every handoff, since each person has to take it by the handle and hold it before passing it on. A medicine ball is lighter and quicker to pass, so it suits a larger group or one with mixed fitness. Either way, choose a weight the least experienced person in the circle can pass comfortably.

How to Play

Stand in a circle, shoulder to shoulder or a little apart, so the object can pass from hand to hand without anyone reaching far.
Everyone sinks into a partial squat, thighs about halfway down, and holds it.
One person starts with the object and passes it to the person beside them. It travels around the circle in one direction.
Each full trip around the circle is one lap. The counter calls the laps out loud.
The round ends the moment anyone’s squat breaks.
Rest, then go again and try to beat the lap count. Changing direction each round keeps both sides of the body working.

What Counts

Agree the squat depth before the first round, since that is the hold everyone is judged on. A squat breaks when someone:

stands up out of the agreed depth;
puts a hand on a knee or the floor for support.

Passes must be hand to hand. A toss across the circle does not count, and it can drop a kettlebell on someone’s foot.

Playing in a Group

This game is built for groups, and a few things keep it working well:

Group size. Four or more is best. With three people the object comes round very quickly; with ten or more, each person waits longer between passes, and the hold becomes the whole challenge.
Mixed fitness. The group’s score depends on everyone, so set the depth and the object for the person who will find it hardest. A higher squat and a lighter object keep the least experienced person in the game.
No one is out. Since the round ends for everyone at the first break, no one sits out while others play. The next round starts together.
Who breaks is not the point. The group is chasing a lap count. Nobody should be singled out for ending the round, and the group can lower the depth if one person keeps reaching their limit first.

Making It Fair

Fairness here is about the whole group having a real go at the score. The handicap is built into the setup: a lighter object and a higher squat for a mixed group, chosen for the least experienced person, as above.

Staying Safe

Pass, never throw. Every handoff is hand to hand, with the receiver taking the object before the passer lets go. If it does fall, everyone stands up and the round is reset.
Choose a light enough object. It should be easy to hold out in front of you while squatting, for the least experienced person in the circle.
Keep knees in line with the toes in the squat, especially as the legs tire.
Anyone can stop at any time. Standing up ends the round, and that is fine.

Common Mistakes

Rushing the passes. Fast passing gets more laps, but rushed handoffs are when the object gets dropped. Steady and smooth wins.
Twisting from the knees. Turn from the upper body to pass and receive, keeping the knees pointing forward.
A circle too wide. If people have to reach to pass, they lean and lose the squat.

Medicine Ball Hot Potato is a faster group passing game with no squat hold.
Wall Sit Duel turns a held squat into a contest between two people.
Synchronized Wall Sit has a pair hold a wall sit together as a team.
Medicine Ball Squat Pass passes a ball between two partners as they squat.

FAQ

How deep should the squat be?

About halfway down, with the thighs well above level with the floor, works for most groups. A deeper squat makes the rounds much shorter. Agree it before the first round.

Kettlebell or medicine ball?

A medicine ball for larger or mixed groups, since it is lighter and easier to pass. A kettlebell for a smaller, fitter group that wants grip work too.

What if the same person always breaks first?

Raise the depth or lighten the object for the whole group. The aim is a lap count that everyone can contribute to.