Quote:
Originally Posted by Alcoholiday
I've been doing things l ike t-bar rows w/ a closer grip, and high rep db rows. I need to train the mid back heavy so it'll catch up. Any ideas?
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I can tell you from my own experience, when I had some PT myself last year, we discovered that my lower back is not the big issue with my lower back pain, rather it is gluteal weakness and mid-back instability (more like thoracolumbar junction and lower thoracic region). For me I really have to focus on finding and maintaining proper alignment with exercises and not letting my spine collapse (arch) there.
To train it, I did a lot of things like waiter bows (basically an unweighted RDL with an emphasis on stability), GMs, RDLs, and also worked on scapular stability (to get the lower traps firing) with things like wall slides/stick ups, prone T, Y, W, Is, one-arm snatches, snatch and walk, TGUs, etc.