10 Best Medicine Ball Catch & Overhead Throw Alternatives for Back

The Medicine Ball Catch And Overhead Throw is done standing with a medicine ball. Ranked closest by our scoring: the Overhead Slam, the Catch And Overhead Throw and the Bent Over Barbell Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Medicine Ball Catch And Overhead Throw

Medicine Ball Catch And Overhead ThrowPlay demonstration
Primary muscle
Lats
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Core

How to perform Medicine Ball Catch And Overhead Throw
  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.
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Ranked Medicine Ball Catch And Overhead Throw Alternatives

10 substitutes, ranked by how closely each one matches the Medicine Ball 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
    Overhead Slam

    1. Overhead Slam

    95% match
    • Lats
    • Medicine-ball
    • Intermediate
    • Compound

    The same equipment, taken with a neutral grip.

    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 Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
  2. Catch And Overhead Throw

    2. Catch And Overhead Throw

    94% match
    • Lats
    • Medicine-ball
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Begin standing while facing a wall or a partner.
    2. Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
    3. Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.

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

    Why this matches
    • Primary muscle: lats, the same as the Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
    • Balance: harder to stay steady on than the Medicine Ball Catch And Overhead Throw
  3. Medicine Ball Overhead SlamPlay demonstration

    3. Medicine Ball Overhead Slam

    84% 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 Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
  4. Bent Over Barbell Row

    4. Bent Over Barbell Row

    75% 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. 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 Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
  5. Barbell Reverse Grip Bent Over RowPlay demonstration

    5. Barbell Reverse Grip Bent Over Row

    71% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    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 Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
  6. Reverse Grip Bent-over Rows

    6. 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 Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
  7. Dumbbell Bent Over RowPlay demonstration

    7. Dumbbell Bent Over Row

    71% 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 Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
  8. Barbell One Arm Bent Over RowPlay demonstration

    8. Barbell One Arm Bent Over Row

    67% match
    • Lats
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with one hand using an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your head in a neutral position.
    3. Pull the barbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Lower the barbell back down to the starting position in a controlled manner.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
    • Balance: harder to stay steady on than the Medicine Ball Catch And Overhead Throw
  9. Weighted Muscle Up (On Bar)Play demonstration

    9. Weighted Muscle Up (On Bar)

    67% match
    • Lats
    • Weighted
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. Bend your elbows and pull your chest towards the bar, keeping your body straight.
    4. Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
    5. Pause at the top of the movement, then slowly lower yourself back down 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 Medicine Ball Catch And Overhead Throw
    • Equipment: free weights, the same as the Medicine Ball Catch And Overhead Throw
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Medicine Ball Catch And Overhead Throw
  10. Bodyweight Standing RowPlay demonstration

    10. Bodyweight Standing Row

    64% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Medicine Ball Catch And Overhead Throw
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Medicine Ball Catch And Overhead Throw
    • Balance: harder to stay steady on than the Medicine Ball Catch And Overhead Throw

Why You Might Need a Medicine Ball Catch And Overhead Throw Alternative

You may substitute the Medicine Ball Catch And Overhead Throw for several practical reasons: shoulder pain or impingement from high-velocity overhead deceleration, lack of a partner or medicine ball, or a training focus shift from power to strength or hypertrophy. Biomechanically, the throw stresses rapid eccentric control of the lats and scapular stabilizers; if you have limited thoracic mobility or rotator cuff irritation, choose slower, controlled lat-dominant pulls. Technique cue: favor controlled eccentrics (3–4 seconds) and maintain scapular depression to reduce superior humeral head migration and protect the shoulder while still loading the posterior chain.

Medicine Ball Catch And Overhead Throw FAQ

What muscles does Medicine Ball Catch And Overhead Throw work?

The movement primarily targets the lats by driving shoulder extension and adduction, while the rhomboids and lower traps stabilize the scapula. It also recruits posterior deltoids, core stabilizers, and hip extensors when performed explosively to generate transfer of force.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology