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Play, download and edit the free video Goat Bag Swings | CrossFit Invictus.

Place the bell below your belly button with the horns out and practice, slightly tuck your tailbone down, and hinge forward. You want to focus on rotating or swiveling your hips so that you can feel your hamstrings come under tension on the way down, and focus on squeezing on contracting your glutes on the way up. There should be no movement from the spine. For more connection nasal breathe into the bell on the way down and have a forceful exhale through the mouth on the way up.

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