Any easy ways of doing this, or is it just a case of hitting it with a big hammer?

loads of threads on here, if shitmano you’ll find it easier with a tool (betd) if ssc then kjust drift out with a socket 21mm i think

Just talk at it the way you talk to folks on here.

They’ll jump out on there own just to get away from you….. 😉

Leave the cups in the frame if you’re drifting them out,as it gives you something solid to hold on to. Soak them in a pan of boiling water first to expand the alloy cups and they’ll come out with much less force required.

Take them to the zoo, and see if you can get a stranger to beat them out for you?

here is a link from a South African forum:
link