Ball Slams for Improved Mountain Bike Power

Ball slams are one of the easiest and safest ways to start incorporating power training into your mountain bike training program. In fact, it is one of the first power exercises I sue with new clients. However, believe it or not you can do this exercise wrong and miss out on the type of power training that will help you the most on your bike.

In this video I go over the progression and tips I use to make sure that you aren’t just using your arms and are learning how to generate power with the lower body and efficiently transfer that power into the upper body.

-James Wilson-

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WordPress Comments:

  1. Jamie says:

    Hi James
    Great post! What is the weight of the ball you are using and is that the weight you would suggest to use for this exercise?

    Reply • March 16 at 4:37 am
  2. Spencer King says:

    Great video James! I wish I had seen this a year and a half ago when I was a strength coach for a HS swim team. I incorporated ball slams(from the knees) into their workouts , but could not get many of them to make it a core/lower-body movement.

    P.S. Just purchased your KB program and am in the process of switching to flats, just waiting on pedals(Kona Wah Wah) in the mail, already have a pair of Teva Links

    Reply • March 18 at 6:48 pm
    • bikejames bikejames says:

      Getting people to use less arms and more core and legs makes all the difference with the Ball Slams, glad you liked the cues. Hope you like the KB Program, have fun with the flats!

      Reply • March 18 at 7:08 pm
  3. Sean says:

    Just ordered a 10lb ball from the above link – right now its 15% off and free shipping today only!!

    Reply • April 11 at 9:44 am

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James Wilson
Author and Professional
Mountain Bike Coach
James Wilson