deadlifts, lunges, pull-throughs, weighted back extensions, reverse hypers, GHR/natural GHRs, step-ups, bulgarian squats, split squats, overhead squats, hack squats, suitcase deadlifts (side deadlifts), kettlebell swings/work, farmer’s walks, tire flips.
Deadlifts are worse man. thats alot of spinal compression. What are GHRs? I can do alot of SL Pistons or A2G BW Squats with a 30 lb MB. Should i just increase my SL Squat?
Farmers walks and any heavy upper spine loaders hurt over time . [/quote]
Ok, yeah my bad, I was just writing every ex. I could think of down. GHR=glute ham raise. Without a machine built for it, the “natural” way to do it is to get a barbell, load it with more plates than your body weight, and immobilize it to keep it from rolling/moving away.
Then get on your knees facing away from the bar and hook your ankles underneath it. Lower yourself to the ground while keeping your back and butt in a line. Then raise yourself up the same way. May need a pad for your knees/ankles. Great exercise for the hams.