BallsToTheWall: Ball’s Top 10 Exercises

BallsToTheWall 02.06.25	What are yours fellas?
Emim 02.06.25	I'd much rather see Top 10 Balls Exercises
Futures 02.06.25	It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven.
Hawks 02.06.25	I don't like upbeat hip hop, I just find it corny 90% of the time. It's best in a more dramatic approach, which is a tone this album rarely touches
BallsToTheWall 02.06.25	^Futures, absolutely hilarious movie especially when he was talking shit to Lou right in front of his parents.
NexCeleris 02.06.25	Arnie rules, yeah.
Hyperion1001 02.06.25	deadlifts will always be #1
Futures 02.06.25	hell yeah balls. pumping iron is a must watch. arnie is probably my favorite person ever tbh
BallsToTheWall 02.06.25	Damn hype I forgot to add those even though I closed out back day with a 225 finisher today.
BallsToTheWall 02.06.25	His autobiography is great too. Mans was crashing tanks in the Austrian army as a teenager.
Futures 02.06.25	man i was just thinking of reading it! i think i will now. new years resolution to read a few books this year lol
BallsToTheWall 02.06.25	Love to hear it.
FrozenFirebug 02.06.25	top 10 exercise 1. squat 2. putting the leg press machine on the highest setting it goes (390-720 depending on machine) and doing it with 1 leg until they kick me out for being an injury liability 3. carrying a calf 0.5 mile every day until it's a full grown cow 4. reverse grip kettlebell press 5. hand grip tool 6. carrying a sack of grain literally everywhere and adding 1 more pound each day 7. picking up shitbox cars from behind and moving them 10 feet from my walkway why the fuck do you keep parking there 8. squat 9. bicycle 10. swim
budgie 02.06.25	1. deadlift 2. push press 3. front squats 4. back squats 5. rowing any other exercise is a WASTE OF TIME
budgie 02.06.25	add cleans somewhere
chemicalmarriage 02.06.25	Frozenfirebug is the 2nd strongest in his village to his sister
Intothepit 02.06.25	My left forearm is huge
Butkuiss 02.06.25	Makes this list but can’t even comment on any of my HARDKUISS lists smdh sad!! Anyway no Bulgarians and no T-bar rows and no Skullcrushers makes Butkuiss a sad lifetime intermediate 😔
Flashmobba 02.06.25	1 and 2 definitely blew my upper body up, correct
BallsToTheWall 02.06.25	I haven’t done cleans in a decade. T bar rows and e-z skuklcrushers are good though.
Ray91 02.06.25	sounds fine. mostly the same. Although I got issues with dips and prefer machines for chest development. list is missing the deads though. most masculine feeling exercise there is
BallsToTheWall 02.06.25	Agreed. I’ll have to swap one for dead’s. I cut back going heavy lately because of shoulder issues so I forgot about them. Farmers walks are an honorable mention.
Relinquished 02.06.25	deadlifts for sure for me. If I don’t have anything else I find something to deadlift
BallsToTheWall 02.06.25	Lift things up and put them down! You guys inspire me to open up with dead’s on Saturday.
Dedes 02.06.25	Rows own Ngl I like my machine rows tho, feel like it's easier to properly pull the belts all the way back that way but that's also something I'm specifically trying to work on Cable curls and dumbell curls and all curls rule And then we have the one that supercedes all, the beloved and rightfully beloved squat. Closest I've ever come to passing out on a set was hitting a squat pr of 480. My depth was not good so realistically it was probably 380. But it was spiritual.
BallsToTheWall 02.06.25	Hell yeah brother! Afer a week of ego lifting about a month back I became more rational after the joint paint flared up. Taking that fish oil and slowing it down slightly to preserve joint health but still aiming to lift reasonably heavy. And I agree with you guys on the rowing machine being killer, I’d like to add one of those in the future.
Dedes 02.06.25	Oh yeah dude it's def important to remember that when ya ego lift your muscles -might- be capable but sometimes your joints haven't adapted yet. I feel it every time I hit the bench in my shoulders and it becomes p limiting, take care of your joints and your strength will have longevity.
BallsToTheWall 02.06.25	Absolutely.
Egarran 02.06.25	Cycling, planking and yoga.
BallsToTheWall 02.06.25	I like your aesthetic. Would like to incorporate more yoga and cycling eventually.
Hyperion1001 02.06.25	for me the optimal gym routine is just all the compounds plus curls because curls make you feel huge. deads, squats, bench, ohp (although i do vikings cause of my rotator cuff issues), rows, pull ups. literally can’t go wrong if you’re hitting those at least once a week.
BallsToTheWall 02.06.25	Absolutely Hype. Compounds all day. Inverted rows are also incredibly underrated.
SomeCallMeTim 02.06.25	my balls could use some exercise
BallsToTheWall 02.06.25	You got any coconut oil?
DominionMM1 02.06.25	t bar rows and trap bar deads oh and zercher squats
BallsToTheWall 02.06.25	You wild as fuck for zerchers.
Relinquished 02.06.25	it’s the way to go tbh dom influenced me one day to do them more just by the mere mention of it
BallsToTheWall 02.06.25	I fucking hate em but I’ll look into them again.
Relinquished 02.06.25	bro you know you gotta love what you hate when it comes to this 🤘🏼💪🏼
WretchedCacophony 02.06.25	5 is kind of a waste of time as you hit front delts effectively with bench. You're better off focusing on side and rear delts on shoulder days or days without chest presses Compound exercises have their place and should probably be the bulk of your workout but isolation work lets you really hammer a muscle group
BallsToTheWall 02.06.25	I do a lot of lateral raise 21’s and heavy ass farmers walks. Love those fuckers and you’re right embracing the suck Wolfe.
WretchedCacophony 02.06.25	why is 8 listed twice in this list lol Favorite exercise... hm used to be deadlift only because it was my heaviest but there isn't anything deadlifts do that other exercises don't do better
BallsToTheWall 02.06.25	8 is just a front Raise but I go full motion. It’s just fun to do more than anything.
WretchedCacophony 02.06.25	Oh I mean that album number 8 has your description as '8...' and your number 9 has a description of '8...' also (:
Hyperion1001 02.06.25	“there isn't anything deadlifts do that other exercises don't do better” ????
BallsToTheWall 02.06.25	I see. I’ve been reading a book on George Hackenschmidt. Those 1900’s mfers were wild as hell. One arm barbell snatches for fun wasn’t even the only insane exercise mentioned.
KjSwantko 02.06.25	Zercher squat, power clean, heavy KB swing. Weighted dip is also very underrated too.
BallsToTheWall 02.06.25	I forgot about kettlebell swings.
KjSwantko 02.06.25	There are some interesting studies out there that showed extreme muscle growth of kettlebell swings relative to other compound movements. Heavy KB swings are an elite movement. Further, a super effective way to train legs is with a push exercise, a pull, and a hinge in the same session. The KB swing is perfect for the hinge portion.
Calc 02.06.25	my bitch ass gym only has kbs up to 30 lbs
DominionMM1 02.06.25	“there isn't anything deadlifts do that other exercises don't do better” id love to know what those are
Hyperion1001 02.06.25	spoiler: he’s just talking out of his ass.
BallsToTheWall 02.06.25	Gotta do more k swings for mobility. My right hip is aging like milk.
DominionMM1 02.06.25	yeah I mean I’m sure you could do like 3 or 4 different movements to hit everything that the deadlift hits but I don’t want to spend an extra 30 minutes in the gym.
BallsToTheWall 02.06.25	More bang for your buck. Like all you fellas say, compounds are life. Nothing like doing weighted chins while staring at the noodle armed curling in vain.
budgie 02.06.25	"id love to know what those are if you look at the training regimens of olympic lifters you dont see deads, at least not often, so theres that line of argument. if you are training for high volume explosiveness deadlifts might end up being a detriment. only thing i can think of though where deads wouldnt be an optimal lift
KjSwantko 02.06.25	Athletes don’t focus on the deadlift anymore - that is correct. The power clean is the staple pull of D1 athletes and beyond. The deadlift is fine for the average gym goer wanting to build some basic strength and a thick back, but it is not even close to an elite athlete enhancing movement.
Hyperion1001 02.06.25	“if you look at the training regimens of olympic lifters you dont see deads, at least not often, so theres that line of argument.” because deadlifts are not an okympic lift. Olympics are snatch and clean and jerk and bench squat and deadlift are powerlifting. like Jon Paul Sigmarsson said, there is no reason to be alive if you cannot do deadlift.
budgie 02.06.25	"there is no reason to be alive if you cannot do deadlift. this is some serious cringe ass highschool shit
Hyperion1001 02.06.25	he would literally crush your skull with one hand
KjSwantko 02.06.25	I mean he died at age 33, so lol. The world of S&C has changed radically in even the last 10 years let alone almost 40 years ago. There’s nothing wrong with the deadlift, it just isn’t an elite movement unless picking up heavy things off the ground is exactly what you’re training for. Explosive hinges like power clean and KB swings build athleticism. As with anything it comes down what the training goal is. Cheers.
budgie 02.06.25	yeah, dude, cleans kick my ass a lot lot more than deads ever did, definitely feel like its better for general fitness
Hyperion1001 02.06.25	fair but he was on a shitton of gear which probably wasnt all that great for his heart. anyways i think deadlifts are a part of any good routine, no one is saying deadlift every workout.
Galbador 02.06.25	“if you look at the training regimens of basketball players you dont see them playing football, at least not often, so theres that line of argument.” "The deadlift is fine for the average gym goer wanting to build some basic strength and a thick back, but it is not even close to an elite athlete enhancing movement". Literally the best exercise for power with squats. Power clean is for explosiveness. Of course non power athlete don't need to train DL and it could be too heavy of an exercise for numerous sports, you know because they need mainly to train for their sport.
budgie 02.06.25	ಠ_ಠ
Galbador 02.06.25	Sorry that line of argumet just doesn't make any sense to me. Both are good exercises.
Hyperion1001 02.06.25	yeah every single workout video i see posted by college football teams has them doing both deads and cleans, especially linemen.
budgie 02.06.25	because you didn't follow the conversation. point was just to mention regimens where deads aren't optimal. lotta fitbros do like to say that deads are the #1 resistance exercise in all cases and irreplaceable
DominionMM1 02.06.25	well if I ever decide to try my hand at the Olympics i’ll cease deadlifting but until then I’m quite content with them
Dedes 02.07.25	Tbh I see more people speaking from the opposite end treating deads like they're immediate life ruiners and not worth the risk I don't do em but only cause I can't find where to fir them in my regimen
BallsToTheWall 02.07.25	Are cleans even necessary? Deadlifts are absolutely essential for manual labor and functional strength so that I get.
BallsToTheWall 02.07.25	What are your guys physique and practicality goals? For me, be lean, strong and consistent for decades like Charles Bronson. To have functional strength and endurance for any manual labor tasks I need to do for myself or others. Farmers Walks, Rows, Presses, Deadlifts and Back Extensions, I feel like those are the key ones in life. Cleans sound cool but is there any point in doing them at 35 cold Turkey?
budgie 02.07.25	id rather be able to clean 225 than dead 495, for manual labor and functional strength
DominionMM1 02.07.25	I never learned how to do proper cleans and trying to start at my age doesn’t sound very appealing to me.
BallsToTheWall 02.07.25	Fr, I’m like should I even fucking attempt a 95lb pound clean? I’ll have to research cleans more.
budgie 02.07.25	they are challenging and a bit awkward to start esp if you arent flexible. but once you can launch up some weight you feel pretty powerful
Titan 02.07.25	Bunch of pussies
BallsToTheWall 02.07.25	In this house we do Pilates.
Titan 02.07.25	Thread’s making me sick……haven’t sniffed the gym in 4 months
budgie 02.07.25	get some equipment man
BallsToTheWall 02.07.25	At minimum a pull-up/dip bar.
Titan 02.07.25	Think I’m going to start doing 400 pushups a day to see what happens
MO 02.07.25	Since having a kid, I'm all about maintaining. My days hitting one rep maxes are over for the most part (did just hit a bench PR recently which is nuts). I'm all about moderate weight for volume, stretching, core work, bands. Just switching shit up so I can keep up with the little guy That said my mt rushmore of exercises is probably bench, deadlifts, leg press/V squat, bent over dumbell rows, dumbell shoulder press, skullcrushes, weighted dips, preacher curls with an easy curl bar, hammer curls and incline dumbell bench Honorouable mention to my favourite stupid exercise is barbell shrugs
KjSwantko 02.07.25	The deadlift really isn’t that functional of a movement. I can’t think of a single time in general life or the military I walked up to a 400lb object and picked it up myself. Conversely, I can think of many times I picked up a 200lb man and had to throw him on my shoulder. The deadlift is often used in an ego-driven way. The power clean is more functional and superior in almost every way. Further, someone proficient at the power clean WILL be good at deadlifting. The reverse is not true. I rest my case.
BallsToTheWall 02.07.25	^ you stud you.
BallsToTheWall 02.07.25	And good shit MO. Im a big fan of dumbell rows as well but prefer dumbbell shrugs to barbell.
Hyperion1001 02.07.25	"The deadlift really isn’t that functional of a movement. I can’t think of a single time in general life or the military I walked up to a 400lb object and picked it up myself." is there any more basic, functional movement than picking something up off the ground? you dont need to deadlift 400lbs for it to be a valuable movement. i dont even believe in one rep maxing unless you are training specifically for powerlifting or olympic competition. volume is much more important to overall health. 5x5 deadlift at moderate weight is all you need. "Further, someone proficient at the power clean WILL be good at deadlifting. The reverse is not true. I rest my case." the deadlift is literally the first half of the power clean so...
BallsToTheWall 02.07.25	^5x5’s Slap.
budgie 02.07.25	i dont necessarily agree with the spirit of what kjswantko is saying but he's right that you can deadlift 5 plates and then fall apart at the seams trying to clean 1, whereas if you can clean 2 plates you can probably deadlift 4 right away
BallsToTheWall 02.07.25	Fuck it fellas, I’m cleaning Saturday.
budgie 02.07.25	front squats will help ease into them
BallsToTheWall 02.07.25	I don’t neglect quads but I don’t do front squats either. I’ll rectify that. Thank you for inspiration fellas.
budgie 02.07.25	front squats arent so much about developing quads but forcing you into good posture and flexibility. youll see what i mean first time you try them lol. they are miserable if you arent flexible, but that flexibility will translate well to cleans
BallsToTheWall 02.07.25	Fair enough.
Butkuiss 02.07.25	Front squats are disgusting. I’ve done them every week for years and I still can’t bring myself to like them. They made my back squat shoot up though!
Calc 02.07.25	the bulgarian split squat is great for quads too. highly recommend. also the smith machine can be used to target them if you position your feet in a little front of your body and squat. My old ass appreciates the smith machine more and more these days
BallsToTheWall 02.07.25	I love the smith for heavy reverse grip bent rows. Bulgarians are solid.
Ray91 02.07.25	inlcline chest press on smith machine is one of my favorites atm. also kettle bell gorilla rows is an underrated gem
BallsToTheWall 02.07.25	Kettlebell gorilla rows are fucking sensational. Good call man.
DominionMM1 02.07.25	I’ve now watched several videos on how to do kettlebell gorilla rows but they all seem to differ in terms of kettlebell placement and the angle of the ascent. do you place the bells between your feet and lift to your hips or are the bells a little further out with the ascent ending at the lower chest/ribs?
BallsToTheWall 02.07.25	I just put the kettlebells on the floor, bend over and row them upwards One at a time then drop them back on the floor.
Hyperion1001 02.09.25	doing deadlifts right now and feelin great about it
budgie 02.09.25	im doin ur mom right now feels great
Hyperion1001 02.09.25	she’s not interested in manlets with poorly developed backs sorry bud.
budgie 02.09.25	bro im 6 feet tall im like totally fine
Hyperion1001 02.09.25	whatever u say buddy we can smell the manlet on you
budgie 02.09.25	i thought we were making mom jokes but all the sudden im on /fit/ in 2011
Hyperion1001 02.09.25	truly better times.
budgie 02.09.25	just let mom know i said hi its been a minute
Hyperion1001 02.09.25	315 5x5 budgie send da video of you doing the same
budgie 02.09.25	315 what
BallsToTheWall 02.09.25	Today was 225 squats + jump squat supersets, weighted chins, sled drags and barbell curl pyramids for a endurance and strength based legs/biceps workout.
Hyperion1001 02.09.25	deadlifts brother let’s see em
budgie 02.09.25	ask me to 445 deads then maybe ill get excited about filming
BallsToTheWall 02.09.25	I’ll take a video of me Corpse posing and send it to you Lads later.
Hyperion1001 02.09.25	it’s gotta be volume bud if you’re one repping for anything but a powerlifting meet you’re just ego lifting.
budgie 02.09.25	i have 4 herniated discs so i do low rep shit as a rule
Hyperion1001 02.09.25	excuses excuses
budgie 02.09.25	bro 315 dead is cheese
Hyperion1001 02.09.25	send a vid then
budgie 02.09.25	whats ur email
Hyperion1001 02.09.25	satansbicep@lightweightbuddy.net
budgie 02.09.25	.. .. .. .. .. .. .. .. .. .. .. .. .. .. .. ..ok
BallsToTheWall 02.09.25	What’s your Monday look like fellas? Tomorrow it’s weighted dips with a 50lb dumbell, weighted pushups with the handles for more ROM, incline dumbell bench, and pec flys followed by decline e-z skullcrushers and diamond pushups.
Hyperion1001 02.09.25	Monday is an off day but weekdays are my body weight days. 100 push-ups 100 sit ups 100 pull ups Tuesday and Thursday with some cardio after.
budgie 02.09.25	i have an 8am lecture on mechanical vibrations then im gonna drive home listening to depressive suicidal black metal and think about ways to kill myself
BallsToTheWall 02.09.25	That’s hot budgie. I like your off day routine Hype.
Hyperion1001 02.09.25	i switched my goals a few years ago from heavy lifts to volume and general health/flexibility/function strength. the goal went from Arnold to Jackie Chan essentially lol. just tryna get the blood flowin and the joints lubricated
BallsToTheWall 02.09.25	Agreed hype except Last month I was on a real ego trip and the numbers game until I almost tore my left pec. That calmed me down a little. One night a week, Mondays, we all do competitive kickball which is great cardio. All Of us are 25-50 and go ham.
budgie 02.09.25	you should get your ass on a rower i get hella fucked up after 20 minutes
budgie 02.09.25	prob cuz i have like 20 years of smoking in the belt but point stands its brutal if you go reasonably fast
Hyperion1001 02.09.25	I’ve been thinking about getting back into some sort of sport. i played baseball all the way through high school and i do kind of miss it now. although i was a pitcher so my rotator cuff is all kinda of fucked up now.
BallsToTheWall 02.09.25	Understandable. Pitching mechanics are brutal. Rowing machines rule. 2.5 miles on Tuesday most likely.
budgie 02.09.25	2.5 miles thats 4k meters? whats that for you 15ish minutes?
Hyperion1001 02.09.25	they really had me throwing 100 pitches a night at 15 years old. youth sports coaches are some of the most unhinged people on earth especially here in the Deep South.
Colton 02.09.25	weighted dips are the most alpha exercise there is. a lot of people can't even do them with their bodyweight, yet there you are dunking your 90 pound nutsack into earth's mouth. fuck yeah
BallsToTheWall 02.09.25	Not sure Budgie, I generally just tack on 1 or 1.5 miles before or after some workouts. I want to push my endurance though so in need to ramp up the rowing. Colton, agreed, if you have healthy shoulders than you can dip all day. Most I ever weighted dipped was with a 90 lb dumbell. May try and get back to that level.
Ray91 02.10.25	got a cold again, no deadlifts for me I guess. hate that shit
BallsToTheWall 02.11.25	Just to flex on the haters and mass machines I rowed for an hour for just under 11k meters. Could do more but that was enough showmanship.
BallsToTheWall 03.02.25	There is one huge positive I’m contributing to people right now and that’s fitness. Ironically given my love for alcohol I still train like a beast and look like one. With that said, this commitment is helping me get along with people better than ever so now I’m Motivated. But instead of being influenced by modern gear heads I’m going back to Vince Gironda. What are your thoughts on liver tablets? My goal is to push it to till death with a power building philosophy. A blend of Heavy compounds, bodyweight calisthenics, and decent to good cardio.
Intothepit 03.05.25	How do I strengthen my adenoids?