Complement to BikeErg?

[BinaryZombie]

So I'm coming back after a brief forced hiatus thanks to a combination of the flu in November, Covid and Strep throat in December, and then a new spinal injury. Due to primarily the newest addition to my ever growing list of spinal injuries and surgeries, I've decided to get a BikeErg instead of continuing to row as my primary form of exercise. I'm keeping the RowErg just because I do love it and don't want to part with it, I just won't be doing as long or hard sessions with it.

The question I have, since I'm going to be primarily using the BikeErg, is if there's something I should do to complement it? I'm using less muscle groups now on the bike compared to when I was on the rower. I've got some kettlebells, but due to the history with the back I want to avoid the traditional stuff like the swings and snatches. I think more slow and deliberate movements will be better for me in the long run.

Does anyone have any suggestions on what else I could do or if anyone has experience with kettlebells are there any recommended exercises to look into with them to get target what I'm leaving out with the decline in rowing?

I was thinking staggered rows, presses, windmills, goblet goodmornings, etc. but I'm not sure if there's something better out there.

[gvcormac]

I recommend pull-ups (or chin-ups) and dips, regardless of whether you row or bike.

[BinaryZombie]

I recommend pull-ups (or chin-ups) and dips, regardless of whether you row or bike.

I wish. Unfortunately ever since my last back surgery, anything that has me hanging my legs hurts my back A LOT. It's like if I decompress my lower spine it gets worse.

[gvcormac]

I recommend pull-ups (or chin-ups) and dips, regardless of whether you row or bike.

I wish. Unfortunately ever since my last back surgery, anything that has me hanging my legs hurts my back A LOT. It's like if I decompress my lower spine it gets worse.

I'll defer to your physiotherapist. Maybe with your feet on the ground to manage the tension.

[BinaryZombie]

I recommend pull-ups (or chin-ups) and dips, regardless of whether you row or bike.

I wish. Unfortunately ever since my last back surgery, anything that has me hanging my legs hurts my back A LOT. It's like if I decompress my lower spine it gets worse.

I'll defer to your physiotherapist. Maybe with your feet on the ground to manage the tension.

Yeah, I'm looking at physios locally to see where I can go with this.