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.

Medicine Ball Catch And Overhead ThrowWatch the Medicine Ball Catch And Overhead Throw

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Medicine Ball Catch And Overhead Throw

The steps for the Medicine Ball Catch And Overhead Throw itself, so you can judge how close each substitute below really is.

Lats, with shoulders, core · Medicine-ball · Intermediate · Compound

  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.

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Overhead Slam

    1. Overhead Slam

    95% match

    Lats · Intermediate · Compound

    The same equipment, taken with a neutral grip.

    • 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 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 · Intermediate · Compound

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

    • Medicine-ball
    How to perform it
    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 · 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 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 · 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. 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
  7. Dumbbell Bent Over RowPlay demonstration

    7. Dumbbell Bent Over Row

    71% 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 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

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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