10 Best Overhead Slam Alternatives for Back Strength

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

Overhead Slam

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

How to Do the Overhead Slam

The steps for the Overhead Slam itself, so you can judge how close each substitute below really is.

Lats · Medicine-ball · Intermediate · Compound

  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.

The 10 Best Overhead Slam Alternatives

10 substitutes, ranked by how closely each one matches the Overhead Slam 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. Catch And Overhead Throw

    1. Catch And Overhead Throw

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

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

    2. Medicine Ball Catch And Overhead Throw

    95% match

    Lats · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • 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 Overhead Slam
    • Equipment: free weights, the same as the Overhead Slam
    • Body position: standing, the same as the Overhead Slam
  3. Medicine Ball Overhead SlamPlay demonstration

    3. Medicine Ball Overhead Slam

    80% 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 Overhead Slam
    • Body position: standing, the same as the Overhead Slam
  4. Dumbbell Bent Over RowPlay demonstration

    4. Dumbbell Bent Over Row

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

    5. Barbell Reverse Grip Bent Over Row

    72% 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 Overhead Slam
    • Equipment: free weights, the same as the Overhead Slam
    • Body position: standing, the same as the Overhead Slam

Why You Might Need an Overhead Slam Alternative

You might substitute the overhead slam for shoulder issues, lack of a medicine ball, noisy or unsuitable training space, or programming that emphasizes controlled loading over impact. The overhead slam uses rapid shoulder flexion followed by forceful adduction and trunk flexion, which can stress the rotator cuff and lower back. Choose alternatives that maintain the lat stretch-shortening cycle or eccentric emphasis, cue scapular retraction, long lat length at the top, and a forceful elbow drive, to keep similar biomechanics while reducing joint load or equipment needs.

How to Choose the Right Overhead Slam Substitute

Pick a substitute based on goal, joint tolerance, and available equipment. For power, select high-velocity pulls (explosive pulldowns or medicine‑ball chest throws) and cue an aggressive concentric elbow drive and fast deceleration to replicate stretch‑shortening. For hypertrophy, use weighted pulldowns or rows with slow eccentrics and a full lat stretch. If you have shoulder pain, favor horizontal pulling or machine pulldowns that limit scapular shear and allow controlled scapular retraction. Track load, velocity, and range of motion to match the overhead slam’s lat activation patterns.

Overhead Slam FAQ

What muscles does Overhead Slam work?

The overhead slam primarily targets the lats through rapid shoulder extension and adduction. It also engages the core, serratus anterior, posterior shoulder stabilizers, and hips for power transfer during the explosive downward motion.

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