10 Best Catch And Overhead Throw Alternatives for Limited Equipment

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Overhead Slam

   99% match

   Lats · Intermediate · Compound

   It uses the same equipment and still works the lats.

   • Medicine-ball

   How to perform it

   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 · Intermediate · Compound

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

   • Medicine-ball

   How to perform it

   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 · Intermediate · Compound

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

   • Medicine-ball

   How to perform it

   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 · Intermediate · Compound

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

   • Dumbbell

   How to perform it

   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 · Intermediate · Compound

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

   • Barbell

   How to perform it

   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 · Intermediate · Compound

7. 7. Reverse Grip Bent-over Rows

   71% match

   Lats · Intermediate · Compound

8. 8. Kettlebell One Arm Row

   68% match

   Lats · Intermediate · Compound

9. 9. One-arm Dumbbell Row

   68% match

   Lats · Intermediate · Compound

10. 10. One-arm Long Bar Row

    68% match

    Lats · Intermediate · Compound