Now I understand that some of you don't have the resources for weight training, so you weight train with your body. Obviously, some muscles are a little harder to work out than others without weights. How can you build those muscles and make them stronger? It's not too hard, you just have to know what to do.
It's entirely simple. Well not really. But if you're into serious body weight workouts, your mid back is fine because of what you're already doing.
The control you put into your mid back doing things like squats, pistol squats, burpees, flips, things that require force from your lower body because you're mid back has to support the rest of your upper body and hold it steady and erect to avoid and damage.
To continue, things like supermans, or dead bugs, whichever you like to call them, are good for your mid back. It's like an reverse abdominal workout. But the better things for your mid back would be hollow backs because of the control you need, planches to hold your legs up, and back levers to hold your legs steady as well. Anything really though, something that requires you entire body to support itself in an unnatural way is a form of working out your lower back.
Believe it or not, I've seen break dancers with a mid back who don't lift weights. How? Because of the hand balancing, the hollow backs, the planches, it's all things that require strength from the back to hold you up and about.
Some thoughts and ideas.
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