Jason Momoa prefers to keep his workouts fun to stay in shape for the silver screen.
Have you ever watched Baywatch or Game of Thrones? If so, then you probably noticed Jason Momoa! He played the tough and fearless Khal Drogo in Game of Thrones and also starred as the underwater hero Aquaman. Recently, we caught glimpses of him in the trailers for the next Fast and Furious movie, Fast X. We’re excited to see what he brings to the franchise! This article will review how Jason Momoa workouts and stays in shape for the silver screen, which includes bear crawls and rock climbing.
One thing the ladies have certainly noticed about Jason Momoa is his banging body. This long hair bearded man standing at 6’4″, rocks massive muscles and a hunky physique that movies like to showcase for his roles.
In 2023, Momoa has two blockbuster movies coming to the box office: Aquaman and the Lost Kingdom and Fast X, where he takes on the villain role. He recently shared how he keeps himself in shape role after role.
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Jason Momoa Workout Routines
Here is a list of Momoa’s routines in this in-depth look at how Jason Momoa workouts for movie roles.
| Exercises |
| Single Arm Dumbbell Rows |
| Barbell Curls |
| Kettlebell Swings |
| Bear Crawls |
| Boxing |
| Rock Climbing |
| Cycling |
Single-Arm Dumbbell Rows
Single-arm dumbbell rows are a great way to build your back. The primary muscles targeted by this routine include the lats, delts, rhomboids, and traps. Single-arm dumbbell rows also work on your biceps, triceps, and core. They can be done on a bench or in a split stance. The key is to keep your back straight and prevent your shoulders from dipping down each row.
Single-arm dumbbell rows are great because they build muscles you use for other pulling exercises, making you stronger on movements such as deadlifts. This study shows that single-arm movements are better for hypertrophy of the elbow flexors than bilateral options (1). In addition, single-arm dumbbell rows work on your posture and can help correct imbalances.
Barbell Curls
The barbell curl is a curling exercise that is great for building bigger and stronger arms. This exercise effectively induces muscle hypertrophy in the biceps (2). Lifters perform this exercise using a supinated (palms facing up) shoulder-width grip.
Barbell curls are great for your grip strength and help strengthen your upper body. You can lift heavier weights with this exercise than you would with dumbbell curls. Remember to keep good form with these movements — keep your elbows at your side and avoid swaying to curl the weight — and don’t use too much weight if you’re just starting.
Kettlebell Swings
Kettlebell swings are excellent for cardio, build explosive hip power, and give you a full-body workout. They mainly target the glutes, hamstrings, erector spinae, calves, traps, and rhomboids. You’ll also feel some work in your abs, quads, delts, pecs, and arms.
To do this movement, grab a kettlebell and let it hang between your legs with a slightly shoulder-width stance and your toes pointed out. Then, use your hips to explode the kettlebell straight until your arms parallel the ground. Jason Momoa says:
“Kettlebells are a huge part of my life. I travel with kettlebells to help me with my core, just like fighting and doing stunts.”
Kettlebell swings are a quick and convenient exercise that helps to burn calories. Plus, they’re low-impact and target the muscles of your upper and lower body. For proper form, ensure that the force comes from your legs and glutes, not your arms and shoulders.
Bear Crawls
Bear crawls are effective full-body workouts that work on your back, hips, quads, butt, and shoulders. As the name suggests, it requires crawling on the ground on all fours as a bear would. This mobility exercise utilizes your body weight, and we can see how useful it would be for Jason Momoa’s movie stunts. This exercise improves your stability, strength, and stamina.
The bear crawl is an intermediate routine that requires a lot of coordination, so always pay attention and wear shoes that won’t slip. It would be best to start with small steps until you have mastered the movement.
Boxing
Did you know that when you throw a punch right, the power starts from your legs, surges through your glutes, and finishes with your abs and the contact of your fist? Boxing trains your cardiovascular system as your heart and lungs work overtime to pump oxygen and keep the muscles that you use going. It’s excellent for your conditioning! According to Momoa:
“Boxing is always fun to keep my cardio up.”
Boxing can also become a full-body workout, building your calves, legs, hips, core, abs, lower back, shoulders, and arms. The movement pattern includes leg work and requires your lower body to maintain balance. In addition, this movement’s twisting motion to throw a punch works your erector spinae and obliques.
Jason Momoa ramps up his boxing routine by using a resistance band. He puts it around the bag and his waist, increasing the power demands for each punch. This study shows that boxing is a way to work out and burn calories (3).
Rock Climbing
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Rock climbing is a fun workout routine that exercises your entire body and is great for grip strength. If you know anything about Momoa, you know it’s a passion of his that he loves. It engages your core, back, arms, and leg muscles. However, the most significant transformations will be in your arms, abdominals, back, and forearms.
But rock climbing is more effective for building upper body strength than hypertrophy. It’s more of cardio and bodyweight strength training. But most beginners can add muscle mass to their frame after about three to six months if they climb frequently, but there is no noticeable increase afterward. It’s all about the fun, cardio, and staying active for Jason Momoa.
Cycling
Cycling is excellent for your heart and lungs, but if you’ve ever been on a bicycle, you know your legs do the work too. Most of the work you do when pedaling comes from your quad and glutes. Cycling can also engage your abs, back, shoulders, and arms.
Cycling can happen on a stationary bike, on the road, or in the mountains. Jason Momoa does mountain cycling; for him, it’s another fun way to work out. “Yeah, I like to mountain bike [and I] like to go down the hill really fast,” Momoa said.
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References
- Mannarino, P., Matta, T., Lima, J., Simão, R., & Freitas de Salles, B. (2021). Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. Journal of strength and conditioning research, 35(10), 2677–2681. https://doi.org/10.1519/JSC.0000000000003234
- Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2023). Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion. Journal of functional morphology and kinesiology, 8(1), 13. https://doi.org/10.3390/jfmk8010013
- Zohdi T. I. (2017). On the biomechanical analysis of the calories expended in a straight boxing jab. Journal of the Royal Society, Interface, 14(129), 20170153. https://doi.org/10.1098/rsif.2017.0153
