How to do a Partner Squat And Throw

Authored by Fitbod

About Partner Squat And Throw

Sets Logged
690
Popularity Rank
1135th
Difficulty
Beginner
Quads Strength
29 mSCORE 222nd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Partner Squat and Throw is a variation of squats that you can do with a partner. Like other Squat variations, this compound exercise primarily targets your quads. Because you’re tossing the medicine ball, this exercise is generally faster paced than other squats. In addition to the toss, the catch requires you to descend into the squat position to control the medicine ball as you catch it.

  1. Stand at a comfortable distance from your partner. The farther apart you are, the more force is needed to throw and catch the medicine ball.
  2. Partner 1: Hold a medicine ball in front of you at chest height with both hands as if you were going to perform a goblet squat.
  3. Partner 1: Engage your core to maintain proper form and posture as you hinge your hips back, and bend your knees. Remember to keep your knees behind your toes.
  4. Partner 1: Engage your quads, glutes, and hamstrings to extend your legs fully, and drive your hips forward to return to a standing position.
  5. Partner 1: As you approach the starting position, engage your chest, shoulders and triceps to extend your arms, and pass the medicine ball to your partner. Aim for their chest.
  6. Partner 2: Catch the medicine ball with both hands and position it in front of your chest.
  7. Continue to pass the medicine ball back and forth until the set is over.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

  • Knees Caving In

    Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    15
    lbs
    20
    lbs

Enter your stats to calculate your Reps & Weight