Well let's forget the distinction between "regular rows" and "JS rows". Let's just say the latter is a deloaded (on the floor). Let's also forget about the whole idea of flexing the thoracic spine on every rep. In other words let's try and pretend the are pretty much the same except one you put on the floor and the other you don't.
So the first thing I'm wondering is if your lumbar spine is flexed during your "regular" rows like it is on the JS ones. Basically your entire spine is fexed (rounded) the ENTIRE time. Lifting heavy weights with your whole spine flexed? Not good.
Ok, besides that. You put the bar on the floor. Pause. Straighten your arms and then your BODY moves first before the bar. Basically you pull yourself down (increasing the spinal flexion) shorten the range of motion, then row it up with arms already bent and spine flexed. The two things together basically turing it into a dangerous "half-row".
I'm wondering if you can tell when your lumbar spine is flexed? The general rounding of the spine should be obvious but you may not be able to tell well if your lower spine is "set" in this position. And I'm thinking if you do these kinds of things on JS rows then you might be doing them on the others.
We can get into the JS rows and all the internet stuff about them later. Right now I'm worried about these types of habits because I'm thinking it's an indication of why your back got hurt.
Before recommending any other rows I'd like to know you understand how to do a row in general.
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