The Bulgarian Goat Bag Swing

The "Bulgarian Goat Bag Swing" is a kettlebell hip hinge exercise that sounds whacky but is actually pretty straightforward.

Invented and popularized by legendary strength coach Dan John, the goat bag or goat belly swing is a key progression in the kettlebell swing learning curriculum and a valuable lift in its own right.

This exercise, which I call the Belly Hinge for short, targets the muscles of the posterior chain - the hamstrings, glutes, lats, and back and creates extra core engagement, too!

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Zack Henderson is a strength coach in Nashville, TN.

He enjoys working with students of all skill levels to become stronger than they ever thought possible.

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#Bulgariangoatbagswing Chapter List

0:00 Intro
0:45 The importance of the hip hinge
1:29 What is the Bulgarian Goat Bag Swing?
2:57 Wall tap hip hinge
3:12 Bench block hip hinge
3:21 Dan John's Magic Drill
3:49 Tall kneeling hip hinge
4:06 Narrow stance hip hinge
4:23 Belly single-leg deadlift
4:32 Bottoms-up goat bag swing
4:44 What kettlebell weight to use
5:10 Dan John Butt Blaster 5000
5:31 Like and subscribe ;)