The Way of the Kettlebell by Steve Cotter

The Way of the Kettlebell is a six-day kettlebell training program led by Steve Cotter, focused on learning fundamental kettlebell movements and building them into a practical workout routine.

The program starts with warm-up principles and joint mobility before progressing through swings, squats, cleans, pressing movements and the snatch. By the final session, the individual techniques are brought together in a complete kettlebell workout.

The training is designed around the kettlebell as the primary piece of equipment, making it relevant for people who want to incorporate kettlebell work into their regular fitness routine without relying on a traditional gym setup.

What You’ll Learn

The six-day progression covers the core movements and preparation work used throughout the program.

You will learn about:

• Joint mobility as part of kettlebell warm-up preparation
• The kettlebell swing and squat
• The one-hand swing
• The kettlebell clean
• Overhead kettlebell pressing
• The clean press
• The kettlebell snatch
• Combining individual movements into a complete workout
• Building a practical kettlebell routine that can fit into your regular training

The curriculum moves from preparation and fundamental movement patterns toward combinations that require greater coordination and control.

A Six-Day Progression in Kettlebell Training

Rather than presenting a collection of unrelated workouts, The Way of the Kettlebell follows a day-by-day progression. Each session adds another movement or training element to what you have already learned.

Day 1 — Warm-Up & Joint Mobility

The program begins with an introduction to kettlebell fundamentals followed by a Joint Mobility Routine.

This session establishes the preparation work used before kettlebell training and introduces mobility as part of the training process.

Day 2 — The Swing & The Squat

The second day introduces two foundational exercises: the kettlebell swing and squat.

The session focuses on using momentum and whole-body leverage while learning the basic mechanics of these movements.

Day 3 — One-Hand Swing & Kettlebell Clean

The progression then moves to single-arm kettlebell work.

You learn the one-hand swing and the kettlebell clean, building on the movement and momentum introduced with the earlier swing work.

Day 4 — Overhead Kettlebell Press

Day four introduces overhead pressing.

The lesson covers different pressing movements for bringing the kettlebell overhead, with the program connecting the exercise to upper-body development and posture.

Day 5 — Clean Press & Snatch

The fifth session combines previously learned movement patterns through the clean press before introducing the snatch.

This is where several of the earlier techniques begin to work together as more complex full-body movements.

Day 6 — The Ultimate Kettlebell Workout

The final session brings the preceding exercises together.

Instead of adding another isolated technique, Day 6 uses the movements learned throughout the program in a complete kettlebell workout.

The Core Movements

The program’s curriculum centers on a compact group of kettlebell exercises.

Swing: One of the foundational movements introduced early in the program and used as a basis for later techniques.

Squat: Taught alongside the swing as part of the initial movement work.

One-Hand Swing: Introduces single-arm kettlebell movement and builds on the earlier swing.

Kettlebell Clean: Develops the technique of bringing the kettlebell into position for subsequent movements.

Overhead Press: Introduces pressing the kettlebell overhead.

Clean Press: Combines the clean and pressing patterns into one movement sequence.

Snatch: Appears later in the progression and builds on several movements introduced during the earlier sessions.

Build a Kettlebell Routine Around Your Training

A central purpose of the program is to help you incorporate kettlebell work into your regular routine.

The curriculum introduces the movements progressively rather than requiring you to learn the entire sequence at once. You begin with preparation and mobility, move into foundational exercises, add unilateral and pressing work, and finish with more complex combinations.

That makes the program useful for someone who wants a defined starting point for kettlebell training rather than having to assemble individual exercises without a clear progression.

Mindvalley also presents the program as suitable for home training and emphasizes using a single kettlebell rather than relying on expensive gym equipment.

Who Is The Way of the Kettlebell For?

This program may be a good fit for people who:

• Want structured instruction in kettlebell fundamentals
• Are new to kettlebell training and need a clear progression
• Want to learn specific kettlebell movements rather than follow random workouts
• Are interested in mobility and movement preparation
• Want to train with a kettlebell at home
• Want to learn from Steve Cotter
• Prefer a short, six-day training format
• Want to finish with a complete kettlebell workout incorporating the movements taught during the program

The program is presented as accessible to people at different fitness levels, while the curriculum itself progresses from basic preparation and movements toward more demanding combinations.

About Steve Cotter

Steve Cotter is the instructor behind The Way of the Kettlebell. Mindvalley identifies him as a pioneer in kettlebell training education and the founder and director of the International Kettlebell and Fitness Federation (IKFF). He has educated kettlebell trainers in more than 60 countries and has more than 30 years of experience teaching and practicing martial arts, strength and conditioning, and yoga.

His listed credentials also include work as a consultant to professional and NCAA sports teams, subject-matter work with U.S. Navy SEALs, strength and conditioning instruction for the U.S. Marines, and creation of the Encyclopedia of Kettlebell Lifting.

Program Information

The program is organized as a six-day schedule, with a specific training focus assigned to each day.

Frequently Asked Questions

What is The Way of the Kettlebell?

The Way of the Kettlebell is a six-day online training program with Steve Cotter covering kettlebell fundamentals, joint mobility and a progression of core kettlebell movements. The final session brings the techniques together in a complete workout.

What exercises are taught?

The curriculum covers a joint mobility routine, swing, squat, one-hand swing, kettlebell clean, overhead press, clean press and snatch.

How long is the program?

The program follows a six-day schedule, progressing from warm-up and mobility work through fundamental movements and ending with a complete kettlebell workout.

Can I train at home?

Yes. The program is built around kettlebell training and is presented as a way to incorporate kettlebell workouts without requiring a traditional gym setup.

Who teaches The Way of the Kettlebell?

The program is taught by Steve Cotter, founder and director of the International Kettlebell and Fitness Federation and an educator in kettlebell training.

What happens on the final day?

Day 6 is The Ultimate Kettlebell Workout, where the movements introduced during the preceding sessions are brought together into a complete workout.

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