This is the workout, diet, and background of the deadlift world record holder.
Hafthor Bjornsson is a renowned strongman and actor, best known for his incredible feats of strength and commanding presence. In 2018, he claimed the World’s Strongest Man title and achieved three consecutive victories at the Arnold Strongman Classic in 2018, 2019, and 2020. Standing an imposing 6’9” inches tall, Hafthor is famously known as “The Mountain,” a nickname solidified by his role as Gregor Clegane in the hit series Game of Thrones.
In this article, we delve into Bjornsson’s inspiring journey, rigorous training, and disciplined diet that have shaped his extraordinary career.
| Full Name: Hafthor Bjornsson | ||
| Weight | Height | Date of Birth |
| 397-463 lbs (180-210 kg) | (206 cm) 6’9” | 11/26/1988 |
| Profession | Era | Nationality |
| Strongman/Powerlifter/Actor | 2010 Till Date | Icelander |
Biography
Hafthor Bjornsson was born and raised in Reykjavík, Iceland. When he was 11 years old, he moved to a town called Kópavogur. As a child, Bjornsson had difficulty adjusting in the classroom due to his height, which led to him not entirely focusing in school.
Bjornsson was a tall, lanky teenager who worked the farm with his grandfather. In the eighth grade, he discovered his love of basketball and chess. While at the polytechnic, he played soccer, basketball, and gymnastics. There he learned to pick heavy rocks and stones, which he usually attributed to the beginning of his strongman training.
Sports
Bjornsson’s passion for the game of basketball qualified him for the Icelandic Junior National team from 2004 to 2006. He also played for Division One club Breiðablik. The following season, he transferred to FSU Selfoss, but after 10 games, it was discovered that he had been playing with a broken ankle, which required surgery.
The following year after his recovery, he joined another basketball team, Úrvalsdeild, and was part of the Icelandic U-18 National squad for the U-18 European Championship. Unfortunately, the screw in his ankle shattered, and he ended up missing the rest of the season. Bjornsson tried to make a comeback in the sport, but his ankle forced him to retire at a very young age of nineteen, ending his NBA dreams.
Beginning of His Strongman Career
When Bjornsson recovered from his ankle injury, he found his inspiration to pursue bodybuilding after looking at legends Ronnie Coleman and Dorian Yates. He trained hard and made incredible progress with his physique before being discovered by four-time World’s Strongest Man, Magnús Ver Magnússon. Bjornsson trained for years under his guide and with the help of other coaches, improving himself and reaching his heaviest weight ever in 2012.
Strongman Competitions
Bjornsson participated in different strongman events in Iceland and won multiple awards. However, he won his first Iceland’s Strongest Man championship in 2011. In 2015, Bjornsson participated in the World’s Strongest Viking event in Norway and performed a log carry, breaking a 1000-year record set by Orm Storolfsson.
He also won the 2014 Europe’s Strongest Man event after attempting it on two previous occasions, and in that competition, he set a new world record in the Atlas Stones category. He went home with his first World’s Strongest Man competition in 2018 after coming close on several occasions, making him the third Icelander to win the title.
At the 2018 Arnold Classic, he beat former champ Brian Shaw and broke the elephant bar deadlift record set by Jerry Pritchett in the previous year. Hafthor Bjornsson is the only athlete to win the Europe Strongest Man, Arnold Strongman Classic, and the World’s Strongest Man competitions in the same calendar year.
| Year | Competition | Position |
| 2011 | World’s Strongest Man | 6th |
| 2012 | World’s Strongest Man | 3rd |
| 2013 | World’s Strongest Man | 3rd |
| 2014 | World’s Strongest Man | 2nd |
| 2015 | World’s Strongest Man | 3rd |
| 2016 | World’s Strongest Man | 2nd |
| 2017 | World’s Strongest Man | 2nd |
| 2018 | World’s Strongest Man | 1st |
| 2019 | World’s Strongest Man | 3rd |
| 2012 | Arnold Strongman Classic | 10th |
| 2013 | Arnold Strongman Classic | 8th |
| 2014 | Arnold Strongman Classic | 5th |
| 2015 | Arnold Strongman Classic | 7th |
| 2016 | Arnold Strongman Classic | 5th |
| 2017 | Arnold Strongman Classic | 2nd |
| 2018 | Arnold Strongman Classic | 1st |
| 2019 | Arnold Strongman Classic | 1st |
| 2020 | Arnold Strongman Classic | 1st |
| 2024 | Arnold Strongman Classic | 4th |
| 2025 | Arnold Strongman Classic | 3rd |
| 2018 | World’s Ultimate Strongman | 1st |
| 2024 | Rogue Invitational | 2nd |
| 2024 | Strongest Man on Earth | 2nd |
| 2014 | Europe’s Strongest Man | 1st |
| 2015 | Europe’s Strongest Man | 1st |
| 2016 | Europe’s Strongest Man | 2nd |
| 2017 | Europe’s Strongest Man | 1st |
| 2018 | Europe’s Strongest Man | 1st |
| 2019 | Europe’s Strongest Man | 1st |
| 2014 | 2014 World’s Strongest Viking | 1st |
| 2015 | 2014 World’s Strongest Viking | 1st |
| 2024 | 2024 Iceland’s Strongest Man | 1st |
Hafthor Bjornsson’s Training
One can categorize Hafthor Bjornsson’s training into different phases. Initially, he underwent intensive strongman training routines for strongman competitions and then retired. Then he transitioned into powerlifting and performed specific workouts to enhance his performance. Later, he also performed some boxing routines in preparation for his bout with retired strongman champ Eddie Hall.
Examining his strongman training, Bjornsson consistently performs at least two rounds of warm-ups for his back (1). These training routines help with his push-press and shoulder muscles. His warm-ups include the following exercises:
- Wide-Grip Cable Lat Pulldowns
- Seated Dumbbell Presses
- Standing Cable External Rotations
After his warm-ups, he then does his strongman routines, which include:
Warm-Ups — Overhead Log Presses
- 137 lbs (62 kg)
- 181 lbs (82 kg)
- 225 lbs (102 kg)
- 269 lbs (122 kg)
- 313 lbs (142 kg)
- 357 lbs (162 kg)
Warm-Ups — Axle Presses
- 172 lbs (78 kg)
- 260 kg (118 kg)
- 304 lbs (138 kg)
- 348 lbs (158 kg)
Overhead Log Presses
- 375 lbs (170 kg)
Dumbbell Overhead Presses
- 176 lbs (80 kg)
- 231 lbs (105 kg)
Dumbbell Chest Presses
- 90 lbs (41 kg)
Superset — Dumbbell Chest Presses & Chest Supported Rows
- 110 lbs (50 kg) & 100 lbs (45 kg)
Safety Bar Squat
- 181 lbs (82 kg)
- 291 lbs (132 kg)
- 401 lbs (182 kg)
- 511 lbs (232 kg)
- 622 lbs (282 kg)
- 732 lbs (332 kg)
- 524 lbs (242 kg) — one set of eight reps
Yoke
- 423 lbs (192 kg)
- 512 lbs (232 kg)
- 602 lbs (273 kg)
- 692 lbs (314 kg)
- 782 lbs (355 kg)
- 872 lbs (396 kg)
- 982 lbs (446 kg)
- 1049 lbs (476 kg)
- 872 lbs (396 kg)
Farmer’s Walk
- 198 lbs (90 kg)
- 220 lbs (100 kg)
- 243 lbs (110 kg)
- 243 lbs (110 kg)
Static Holds (Grip Strength)
- 331 lbs (150 kg)
Bjornsson also does cable triceps pushdowns to work his arms and cable face pulls while lying down.
Boxing Training
Hafthor Bjornsson also starts his boxing training with warmups. After his warm-ups, he does some footwork and leg movements to improve his mobility. He also incorporates cardio into his workouts, using a stationary bike and cycling slowly for 30 seconds. This study demonstrates that engaging in cardio routines can enhance heart health and lower the risk of cardiovascular diseases (2).
Gradually, he increases his intensity to 20 seconds and then rests for three minutes before repeating his cardio routine three to six times. Immediately after his boxing routine, he does some upper-body resistance workouts.
| Exercises | Sets | Reps |
| Dumbbell Seated Shoulder Presses | 3 | 5 |
| Cable Lat Pulldowns | 3 | 8 |
| Dumbbell Zottman Curls | 3 | 8 |
| Overhead Cable Rope Triceps Extensions | 3 | 8 |
| Cable Rope Face Pulls | 4 | 8 |
Hafthor Bjornsson’s Nutrition
The 6’9” giant consumes loads of calories to maintain his mass and strength. When preparing for the 2020 Arnold Strongman Classic, he revealed his mega 10,000-calorie diet, which consists of meals that include protein, carbs, and fats. Here is what he ate daily:
Meal One
- Six Eggs
- Bacon
- Three Pieces of French Toast
Meal Two
- Rice Spinach
- Bison
Meal Three
- Bison
- Rice
Meal Four
- Carrot
- Rice
- Steak
- Spinach
- Chicken Broth
Meal Five
- Rice
- Bison
- Spinach
- Carrots
Meal Six
He does a cheat meal at a restaurant, which includes:
- Fries
- Chicken Wings
- Potatoes
- Steak
His current diet consists of 11,647 calories, comprising protein, carbohydrates, and fats. Here is what his daily regular meal looks like:
Meal One
- 563 g of Rice
- 245 g of Orange Juice
- 100 g of Blueberries
- 200 g of Yogurt
- 100 g of Strawberries
- Three Eggs
Meal Two
- 500 ml of Milk
- 500 g of Rice
- 245 g of Orange Juice
- 200 g of Yogurt
- Avocado
- 125 g of Steak
- 100 g of Vegetables
Meal Three
- 500 ml of Milk
- 500 g of Rice
- 245 g of Orange Juice
- 125 g of Steak
- 100 g of Vegetables
- Avocado
- 200 g of Yogurt
Meal Four
- 500 ml of Milk
- 200 g of Yogurt
- 500 g of Rice
- 245 g of Orange Juice
- 125 g of Steak
- 100 g of Vegetables
Meal Five
- One Large Size Pepperoni Pizza
Meal Six
- 500 g of Rice
- Two Cans of Sardines
Hafthor Bjornsson takes blood and liver pressure support. Immediately after his breakfast, he takes vitamin D and Omega-3 fatty acids. Then he takes kidney and inflammation supplements.
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135
