10 Best Overhead Slam Alternatives for Back Strength

The Overhead Slam is done standing with a medicine ball. Ranked closest by our scoring: the Bodyweight Standing Row (With Towel), the Bodyweight Standing Close-grip Row and the Bodyweight Standing Row.

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

Original Exercise: Overhead Slam

Overhead Slam
Primary muscle
Lats
Equipment
Medicine-ball
Difficulty
Intermediate
Type
Compound
How to perform Overhead Slam
  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.
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Ranked 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. 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
    Bodyweight Standing Row (With Towel)Play demonstration

    1. Bodyweight Standing Row (With Towel)

    64% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. 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: bodyweight only, not free weights
    • Body position: standing, the same as the Overhead Slam
    • Balance: harder to stay steady on than the Overhead Slam
  2. Bodyweight Standing Close-grip RowPlay demonstration

    2. Bodyweight Standing Close-grip Row

    61% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    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, then slowly release and return to the starting position.
    6. 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 Overhead Slam
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Overhead Slam
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    61% 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 Overhead Slam
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Overhead Slam
  4. Inverted Row With StrapsPlay demonstration

    4. Inverted Row With Straps

    57% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. 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: a suspension trainer, not free weights
    • Body position: hanging, not standing
  5. Bodyweight Standing One Arm RowPlay demonstration

    5. Bodyweight Standing One Arm Row

    57% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the lats one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    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 Overhead Slam
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Overhead Slam
    • Balance: harder to stay steady on than the Overhead Slam
  6. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    6. Bodyweight Standing One Arm Row (With Towel)

    56% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to 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 Overhead Slam
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Overhead Slam
    • Balance: harder to stay steady on than the Overhead Slam
  7. Kipping Muscle UpPlay demonstration

    7. Kipping Muscle Up

    55% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
    2. Engage your core and use a swinging motion to generate momentum.
    3. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
    4. Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
    5. Lower yourself back down to the starting position by bending your arms and controlling the descent.
    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: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Overhead Slam
  8. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    8. Bodyweight Standing Close-grip One Arm Row

    53% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell 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 dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    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 Overhead Slam
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Overhead Slam
    • Balance: harder to stay steady on than the Overhead Slam
  9. Inverted RowPlay demonstration

    9. Inverted Row

    53% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. 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: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Muscle UpPlay demonstration

    10. Muscle Up

    53% match
    • Lats
    • Bodyweight
    • 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 arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you reach the top of the movement, transition your grip so that your palms are facing towards you.
    4. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
    5. Reverse the movement by slowly lowering yourself 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: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than 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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