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Overhead Slam Alternative

12 substitute exercises that target the same muscles

1
Full Planche Push-Up demonstration

Full Planche Push-Up
2
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
3
Tiger Curl Pose demonstration

Tiger Curl Pose
4
Bear Crawl demonstration

Bear Crawl
5
Kettlebell Turkish Get-Up (Squat Style) demonstration

Kettlebell Turkish Get-Up (Squat Style)
6
Plank Push-Up Row demonstration

Plank Push-Up Row
7
Switching Downward Punch demonstration

Switching Downward Punch
8
Bear Walk demonstration

Bear Walk
9
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
10
Criss Cross Jack demonstration

Criss Cross Jack
11
Side Punch with Opposite Leg Lift demonstration

Side Punch with Opposite Leg Lift
12
Side Step Diagonal Punches demonstration

Side Step Diagonal Punches

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Overhead Slam trains

Primary Deltoid Anterior Latissimus Dorsi Rectus Abdominis

Secondary Erector Spinae Gluteus Maximus Hamstrings Quadriceps Triceps Brachii

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