10 Best Catch And Overhead Throw Alternatives for Limited Equipment

Ranked Catch And Overhead Throw Alternatives

10 substitutes, ranked by how closely each one matches the Catch And Overhead Throw on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Overhead Slam

   99% match

   • Lats
   • Medicine-ball
   • Intermediate
   • Compound

   It uses the same equipment and still works the lats.

   How to perform this exercise

   1. Hold a medine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
   2. Initiate the countermovement by raising the ball above your head and fully extending your body.
   3. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can.
   4. Receive the ball with both hands on the bounce and repeat the movement.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
2. Play demonstration

   2. Medicine Ball Catch And Overhead Throw

   94% match

   • Lats
   • Medicine-ball
   • Intermediate
   • Compound

   Pick this when you want to work the lats with less balance to manage.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.
   2. Bend your knees slightly and engage your core.
   3. Lower your body into a squat position, keeping your back straight and chest up.
   4. Explosively extend your hips and legs, while simultaneously throwing the medicine ball overhead.
   5. Release the ball at the top of the movement and catch it on the way down.
   6. Lower your body back into the squat position and repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
   • Balance: easier to stay steady on than the Catch And Overhead Throw
3. Play demonstration

   3. Medicine Ball Overhead Slam

   78% match

   • Upper Back
   • Medicine-ball
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the upper back rather than the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands above your head.
   2. Engage your core and keep your back straight.
   3. Bend your knees slightly and forcefully slam the medicine ball down to the ground in front of you.
   4. As you slam the ball down, use your entire body to generate power, including your shoulders and core.
   5. Catch the ball on the bounce and repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not lats
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
   • Balance: easier to stay steady on than the Catch And Overhead Throw
4. Play demonstration

   4. Dumbbell Bent Over Row

   74% match

   • Lats
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Let your arms hang straight down towards the floor, with your elbows slightly bent.
   4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
5. Play demonstration

   5. Barbell Reverse Grip Bent Over Row

   71% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the lats.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a barbell with an overhand grip, palms facing down, and hands slightly wider than shoulder-width apart.
   3. Bend forward at the hips, keeping your back straight and chest up, until your torso is almost parallel to the floor.
   4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
6. 

   6. Bent Over Barbell Row

   71% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
   2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
   3. Then inhale and slowly lower the barbell back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
7. 

   7. Reverse Grip Bent-over Rows

   71% match

   • Lats
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand erect while holding a barbell with a supinated grip (palms facing up).
   2. Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
   3. While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
   4. Slowly lower the weight again to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
8. Play demonstration

   8. Kettlebell One Arm Row

   68% match

   • Lats
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
   3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
   • Body position: standing, the same as the Catch And Overhead Throw
9. 

   9. One-arm Dumbbell Row

   68% match

   • Lats
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Choose a flat bench and place a dumbbell on each side of it.
   2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
   3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
   4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
   5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
   6. Repeat the movement for the specified amount of repetitions.
   7. Switch sides and repeat again with the other arm.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Catch And Overhead Throw
   • Equipment: free weights, the same as the Catch And Overhead Throw
10. 

    10. One-arm Long Bar Row

    68% match

    • Lats
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
    4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: lats, the same as the Catch And Overhead Throw
    • Equipment: free weights, the same as the Catch And Overhead Throw
    • Body position: standing, the same as the Catch And Overhead Throw