pahlawan girya malaysia

Posted on June 10 2016

Han, Amelia, Azlan & Douglas

(from left to right)

“Friendship is born at that moment when one person says to another: ‘What! You
too? I thought I was the only one.”
- C.S. Lewis

In recent years, the sport of kettlebell lifting has garnered an increasing amount of attention and popularity. This dynamic form of weightlifting requires a combination of strength, agility, technique and control. Some might even call it an art form.

We catch up with Han, Amelia, Azlan and Douglas, a bunch of cheeky, fun-loving kettlebell enthusiasts from Pahlawan Girya Malaysia to hear about their kettlebell journey and how they and the rest of Pahlawan Girya Malaysia  #gotheextramile.



What got you into Kettlebell lifting and how long have you been doing it?

What got me into it? The rapid fat loss! 30 minutes or less is all you need really. I started kettlebell training in July 2007, so almost 9 years experience now.

Have you joined any tournaments? If yes, tell us about your greatest achievement at one?

I've been at a total of 6 tournaments and my greatest achievement was at the 2014 AUKL Singapore Invitational Kettlebell Meet, where I competed with a 24kg kettlebell for the first time.

Tell us a little about yourself.

I love yoga and will probably get certified as a yoga instructor in the future. I'm also learning classical ballet at the moment. I was even into pole dancing several years ago, and I wasn't bad at it, managed to place in 2nd place in the Exotic Category, at the 2010 PoleStar Competition. 

Any tips for beginners?

Consistency is key, train at least 2-4 times a week. Beyond that core principle , my main tips are:

  1. Focus on the movement of your body, not the kettlebells.
  2. Rehearse the basic techniques without any kettlebells to gain familiarity with the joints and muscles that need to engage while executing the lifts.

In less than a sentence, how do you #gotheextramile?

By being crystal clear with my goals. 




Tell us your most memorable experience

My first ever kettlebell tournament was in Singapore in March 2016. It was amazing! Being up there giving your all for 10 whole minutes, with your teammates and others cheering you on, it's an amazing feeling. 

Do you have a routine before you start lifting?

As a warm-up, I usually do either single hand or double handed swings, for around 60 - 100 reps, depending on the workout ahead.

Goals for the team in 2016?

We need to get everyone ready and fit for our upcoming competitions! But, on a less serious note, the main goals are simply to get everyone to see the fun and benefit of kettlebells.

How do you #gotheextramile?

I do not stop just because of discomfort, I stop when I finish what I started - no matter what it takes; but I do listen to my body to avoid injuries.




Can you describe your best Kettlebell moment to us?

Kettlebell competitions are always a wonderful experience; you meet people from different countries and you share experiences and knowledge and most importantly all of us come with the same passion for kettlebell. 

What else should we know about you?

I am a Parkour/ Muay Thai/ Kettlebell strength Coach. I have a loving family and I love meeting new people.

Personal goals for 2016? 

As for myself, I've set my sight on lifting 24kg for 100 reps or more at the upcoming Long Cycle Event. 

How do you #gotheextramile?

Start Strong, Finish Stronger. 

What is your biggest challenge when it comes to Kettlebell?

Everyday is a challenge with kettlebells Everyday I find myself standing on the platform with the kettlebell in front of me and knowing that I'm about to lift for 10 minutes without putting it down; it still makes me nervous... hahaha



What made you get into Kettlebell lifting and how long have you been doing it?

I got into kettlebell thanks to my parkour coach who saw the potential in me. I didn't think of it much but decided to give it a try and sure enough, my interest for kettlebell was piqued.

Aside from Kettlebell, we wanna know your story. So tell us a little about yourself.

As I mentioned earlier, I started my journey with parkour. From there I slowly started getting into tricking, calisthenics, diving and rock climbing. Aside from the extreme physical activity, I also happen to be a musician. I want to inspire people with my passion that anything can happen if you really want it. You're the captain of your own life, and nobody can take charge of it.

What should we know about Kettlebell? 

We start of with the most basic technique which is the swing. From winging a kettlebell, you progress to various styles such as the snatch, long cycle, jerk and clean.

Whats your goals for 2016?

To get my level 1 certificate in kettlebell by October.

How do you #gotheextramile?

By pushing myself past my limit to achieve what I thought was impossible.


Wanna know more about the team? Follow them here:



For more inspiring stories from our #GOTHEEXTRAMILE series click here.



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