Yeah, I used to do all that crap too but all that is permanent is a bony build-up called arthritis. You guys are all on your way to bad shoulders---I promise and predict and I am way better on this than Q. And you can do squats and dead lifts too and then go in for hip replacement surgery as I just did.

Get a 12 pound maul and a round or stump, hit the round 50 times as fast and hard as you can. Rest, switch sides, repeat. Wait at least 3 days between workouts, but you can skip a whole month without much loss if you like once you build up a level of strength/endurance. The legs stabilize this, everything upward gets direct benefit and works as a functional unit. I stopped everything else to do this and will never go back.