Hafthor Bjornsson is one of the most accomplished Strongman athletes in the history of the sport. He was the 2018 World’s Strongest Man champion and has won many major Strongman titles. Bjornsson is also known for playing the role of Gregor “The Mountain” Clegane in the HBO series Game of Thrones for five seasons. This is his complete profile, biography, training regime, diet plan, and more.
Hafthor Bjornsson
| Full name: Hafthor Bjornsson | ||
| Weight | Height | Age |
| 323 lbs | 6’9” (206 cm) | 35 years |
| Date of birth | Era | Nationality |
| November 26, 1988 | 2010, 2020 | Icelandic |
Early Life
Hafþór Júlíus Björnsson was born in Reykjavík, Iceland.
Bjornsson is a descendant of very tall family members. His father stands 6’8″ while his mother is also very tall, and his grandfather even taller than this father at 207 cm (6 ft 9 1⁄2 in).
Hafthor grew up working on a farm with his grandfather where he worked hard all day. He would have to pick up heavy stones and rocks of which he once jokingly said was the start of his Strongman training. His grandfather
Reaching a towering height of 6’9″, the future Strongman legend competed in the sport of basketball in his earlier years, playing for the Icelandic junior national teams from 2004-2006.
He was the center for Division I club Breiðablik in 2004 and the very next year, joined FSu Selfoss in Icelandic division I before transferring to another division, Úrvalsdeild powerhouse KR in 2006. The same year, he was part of Iceland’s U-18 National team in Division A of U18 European Championship.
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However, the young and very ambitious athlete would eventually succumb to injuries and had to be sidelined.
He’d later return to FSu Selfoss but could not compete anymore due to being injured which would force him to retire from basketball at age 20.
Start of Strongman
Fate would lead Hafthor in another direction and little did know he’d become one of the most successful Strongman athletes in the sport’s history.
“Thor” began his weight training journey at 17-18 years old and being the genetic freak that he is, made incredible progress very quickly. He attributes his hard work and discipline to making such amazing improvements and he was, as he would say himself, obsessed!
While he would have help from coaches, Thor knew it was ultimately up to him to do what it takes to become a champion.
“You can have the best coach in the world, but that doesn’t make you a champion. You have to work for it yourself.”
Training Regime
Hafthor Bjornsson’s training has passed through multiple phases. First he trained for Strongman, then, once he came out of retirement, specialized for powerlifting. However, during one point in his career, Bjornsson was also preparing for his boxing fight with Eddie Hall.
We’ve included one of his Strongman and boxing workout routines below.
Strongman training routine
When competing, Thor’s training would vary from session to session because making improvements is a process and requires lots of strategy. Here’s an example push-focused workout session before 2019 World’s Strongest Man.
Warmups (2 rounds)
Before presses, Thor will do some warmups for the back muscles that assist in presses, and the shoulder muscles.
- Cable wide grip lat pulldown
- Seated dumbbell press
- Cable standing external rotation
Medley press training
- Overhead log press warm ups – 62kg/137 lbs, 82kg/181 lbs, 102kg/225 lbs, 122kg/269 lbs, 142kg/313 lbs, 162kg/357 lbs
- Axle press warm ups – 78kg/172 lbs, 118kg/260 lbs, 138kg/304 lbs, 158kg/348 lbs
- Overhead log press – 170kg/375 lbs,
- Dumbbell overhead press – 80kg/176 lbs, 105kg/231 lbs
Other training
- Dumbbell chest press – 41kg/90 lbs ea, 50kg/110 lbs ea superset w/dumbbell chest-supported row – 45kg/100 lbs ea
- Cable face pulls sitting on the ground
- Cable triceps pushdowns
We also included Thor’s last workouts session before 2019 WSM below.
Squat, Yoke and Farmers Walk and grip training
- Safety bar squat – 82kg/181 lbs, 132kg/291 lbs, 182kg/401 lbs, 232kg/511 lbs, 282 kg/622 lbs, 332 kg/732 lbs
- 242kg/524 lbs – 1 set x 8 reps
- Yoke – 192kg/423 lbs, 232kg/512 lbs, 273kg/602 lbs, 314kg/692 lbs, 355kg/782 lbs, 396kg/872 lbs, 446kg/982 lbs, 476kg/1049 lbs, 396kg/872 lbs
- Farmers walk – 90kg/198 lbs, 100kg/220 lbs, 110kg/243 lbs, 110kg/243 lbs
- Static holds for grip strength – 150kg/331 lbs
Boxing routine
In a recent session, Thor took us through a full day of how he eats and trains everyday. Here are the details of his session.
Before the workout, Hafthor wraps his hands and then does and then does warm ups. After that, he will work on boxing skills that includes movement, footwork, and improving his many areas.
Next he does cardio using a stationary bike. His routine involves going slow for 30 seconds, moderate for 20 seconds, and very fast for 10 seconds. He’ll then rest for three minutes and repeat this for 3-6 more times.
After boxing training and cardio, Thor hits the weights.
Upper body weight training routine
- Seated dumbbell shoulder press x 5 reps
- Cable lat pulldown 3 sets x 8 reps
- Dumbbell biceps Zottman curls
- Cable rope overhead triceps extensions
- Cable rope face pull 4 sets x 8 reps
After resistance training, Thor hops in the infrared sauna for 15 minutes and then into an ice bath for 15 minutes of which he is not too thrilled about.
Hafthor Bjornsson’s Diet and Nutrition
Weighing a colossal 400+ lbs during his days competing in Strongman, the big man would consume a massive amount of calories. He’s shared his 10,000 calories per day diet during preparation for the 2020 Arnold Strongman Classic.
Let’s dig in, shall we?…
Breakfast
6 eggs, lots of bacon, three pieces of French toast
Meal 2
Rice, spinach and Bison
Snack
During cardio, Thor will have an orange.
Meal 3
Bison and rice
Meal 4
Carrots, rice, steak, spinach, chicken broth
Meal 5
Rice, bison, spinach and carrots
Meal 6
Cheat meal at restaurant that included steak, chicken, wings, potatoes, and fries
Thor’s Current Diet
Meal 1
- 245 grams of orange juice
- 200 grams of Skyr (yogurt)
- 100 grams of blueberries
- 100 grams of strawberries
- 3 eggs
- 563 grams of rice
Macros
- 1,247 calories
- 209 grams carbs
- 19 grams fat
- 60 grams protein
Meal 2
- 500 milligrams of milk
- 200 grams of Skyr (yogurt)
- half an avocado
- 100 grams mixed vegetables
- 500 grams of rice
- 125 grams of steak
- 245 grams of orange juice
Macros
- 1,673 calories
- 210 grams carbs
- 53.1 grams fat
- 83.5 grams protein
Meal 3
- 500 milliliters of milk
- 200 grams of Skyr (yogurt)
- half an avocado
- 100 grams mixed vegetables
- 500 grams of rice
- 125 grams of steak
- 245 grams of orange juice
Macros
- 1,673 Calories
- 210 grams Carbs
- 53.1 grams fat
- 83.5 grams protein
Meal 4
- 500 milliliters of milk
- 200 grams of Skyr (yogurt)
- 100 grams mixed vegetables
- 500 grams of rice
- 125 grams of steak
- 245 grams of orange juice
Macros
- 1,512 Calories
- 210 grams Carbs
- 53.1 grams fat
- 83.5 grams protein
Meal 5
- 1 whole pepperoni pizza
Macros
- 4,200 calories
- 411 grams carbs
- 183 grams fat
- 220 grams protein
Meal 6
- 500 grams of rice
- two cans of sardines
Total Macros for the Day
- 11,547 calories
- 1,393 grams carbs
- 391 grams fats
- 586 grams protein
Supplements
Before breakfast Thor takes liver and blood pressure support. Then after breakfast, he’ll take Omega 3 fatty acids, vitamin D, and many other nutrients for health. After meal two, he takes kidney and inflammation supplements.
Career and Competition
Hafthor Bjornsson is one of the greatest strength sports athletes in history and has become an icon in the sport. His accolades in and out of Strongman will be talked about for many years to come.
In 2008, Thor met four-time World’s Strongest Man winner Magnús Ver Magnússon at his gym Jakaból and the legend saw potential in young Hafthor. It was obvious that he was born for the sport evident by his rapid success, including winning several shows just two years later in 2010, one of which was Strongest Man in Iceland.
To make it more impressive, he placed second behind future 4x World’s Strongest Man champion Brian Shaw at the Jón Páll Sigmarsson Classic the same year.
Hafthor competed in his first World’s Strongest Man competition in 2011, where he finished in 6th place. He managed to earn a spot on the podium for the next eight years, winning the World’s Strongest Man title in 2018.
The Iceland native was also the first Strongman competitor to win the Arnold Strongman Classic, Europe’s Strongest Man and World’s Strongest Man in the same calendar year (2018).
Thor suffered an injury during the 2019 World’s Strongest Man and settled for third place. This would end up being his last competition in the sport before announcing his retirement in 2020.
Coming Out of Retirement
Hafthor Bjornsson’s love for strength sports reignited just a few years after he initially retired. He realized that boxing was not the sport for him, but simply lifting heavy weights and competing against others is what fulfills his soul.
In turn, Hafthor Bjornsson first decided to come back to powerlifting in 2023. This allowed him to specifically train the three core lifts and get his strength back up. However, he set a huge goal for himself, wanting to break the All-Time Raw With Wraps World Record. In turn, he was motivated to make as much progress as possible.
All was going well for Hafthor, which is why he decided to take part in a competition. However, during his appearance, specifically on the bench press, Bjornsson’s pec tore, cutting his powerlifting dreams short. Consequently, he had to undergo surgery, followed by months of recovery.
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As his injury started to heal, Hafthor Bjornsson decided to return to Strongman. He announced his plan to compete multiple times in 2024 and continued preparing. Bjornsson’s first appearance back took place at the 2024 Arnold Strongman Classic, where he contended for the title up until he faced an overhead event. Unfortunately, this event pushed him down a couple of spots, and he ultimately ended up in fourth place overall. Just weeks later, Hafthor placed second at the 2024 Arnold Strongman Classic UK, with Mitchell Hooper being the only man to beat him.
Hafthor Bjornsson’s next appearance came at the 2024 Strongest Man on Earth competition. By this time, he had regained even more strength and was ready to put up an even better performance. He ended up winning five out of eight events, which is an impressive feat on its own. However, he still finished in second place, behind Hooper. The reason for this was once again his loss of points on overhead pressing events, caused by his prior pec injury.
Hafthor Bjronsson also has some massive plans for his future in Strongman. Namely, he has revealed his desire to break the All-Time Deadlift World Record in a competition, mainly with the goal of silencing those who were doubting him the first time. He also wants to win some more elite competitions, such as the Rogue Invitational.
The following competition details are courtesy of Wikipedia information.
World’s Strongest Man
- 2011 World’s Strongest Man: 6th-Place
- 2012 World’s Strongest Man: 3rd-Place
- 2013 World’s Strongest Man: 3rd-Place
- 2014 World’s Strongest Man: 2nd-Place
- 2015 World’s Strongest Man: 3rd-Place
- 2016 World’s Strongest Man: 2nd-Place
- 2017 World’s Strongest Man: 2nd-Place
- 2018 World’s Strongest Man: 1st-Place
- 2019 World’s Strongest Man: 3rd-Place
Arnold Strongman Classic
- 2012: 10th-Place
- 2013: 8th-Place
- 2014: 5th-Place
- 2015: 7th-Place
- 2016: 5th-Place
- 2017: 2nd-Place
- 2018: 1st-Place
- 2019: 1st-Place
- 2020: 1st-Place
- 2024: 4th-Place
Europe’s Strongest Man
- 2014: 1st-Place
- 2015: 1st-Place
- 2016: 2nd-Place
- 2017: 1st-Place
- 2018: 1st-Place
- 2019: 1st-Place
Strongest Man On Earth
- 2024: 2nd-Place
Giants Live
- 2011 Poland: 4th-Place
- 2014 FitX Melbourne: 1st-Place
- 2014 World’s Strongest Viking: 1st-Place
- 2015 Viking Challenge: 1st-Place
- 2016 Sweden: 1st-Place
World’s Ultimate Strongman
- 2018 Dubai: 1st-Place
Strongman Champions League
- 2013 SCL Iceman Challenge IV: 3rd-Place
- 2013 Latvia: 1st-Place
- 2013 Germany: 2nd-Place
- 2015 SCL Iceman Challenge: 1st-Place
Jón Páll Sigmarsson Classic
- 2010: 2nd-Place
- 2012: 1st-Place
Iceland’s Strongest Man
- 2010: 3r-Place
- 2011: 1st-Place
- 2012: 1st-Place
- 2013: 1st-Place
- 2014: 1st-Place
- 2015: 1st-Place
- 2016: 1st-Place
- 2017: 1st-Place
- 2018: 1st-Place
- 2019: 1st-Place
- 2020: 1st-Place
- 2024: 1st-Place
Strongest Man in Iceland
- 2010: 1st-Place
- 2011: 1st-Place
- 2012: 1st-Place
- 2016: 1st-Place
- 2017: 1st-Place
Iceland’s Strongest Viking
- 2010: 1st-Place
- 2011: 1st-Place
- 2012: 1st-Place
Westfjord’s Viking
- 2009: 4th-Place
- 2010: 1st-Place
- 2011: 1st-Place
- 2012: 1st-Place
OK Budar Strongman Championships
- 2010: 1st-Place
Feats
Hafthor Bjornsson is one hell of a specimen and it’s no surprise that he lifted insane amounts of weight during his prime in the sport of Strongman.
Thor’s biggest strength feat was deadlifting 501kg/1104 lbs and breaking the all-time deadlift world record that was held by rival Eddie Hall who lifted 500 kg in 2016. His record still stands.
Watch: World Record Holder Hafthor “Thor” Bjornsson Shows How To Deadlift Like Him
See his other strength achievements below.
Strongman
- Elephant Bar Deadlift – 474 kg (1,045 lb) Elephant bar, strongman raw with wrist straps (Arnold Strongman Classic 2019, World Record)
- Log press – 213 kg (470 lb) (Europe’s Strongest Man 2018)
- Tire deadlift – 460 kg (1,014 lb) raw with wrist straps (Arnold Strongman Classic 2014)
- Log carry – [5 steps] 650 kg (1,433 lb) (World’s Strongest Viking 2015)
- Keg toss – 7.15 m (23 ft) (World’s Strongest Man 2016)
- Keg toss – 8 kegs in 16.35 seconds (World’s Strongest Man 2014). Strongman record.
Gym lifts
- Deadlift – 501 kg (1,105 lb) Strongman rules, with deadlift suit and wrist straps (2020) (World Record)
Unofficial records:
- Deadlift – 480 kg (1,058 lb) Replica Elephant bar, raw with wrist straps
Powerlifting
Competition lifts
- Squat (with wraps) – 440 kg (970 lb) (Thor’s Powerlifting Challenge 2018)
- Bench press – 250 kg (551 lb) (Thor’s Powerlifting Challenge 2018)
- Deadlift – 410 kg (904 lb) (Thor’s Powerlifting Challenge 2018)
- Total – 1,100 kg (2,425 lb) (Thor’s Powerlifting Challenge 2018)
Gym lifts
- Squat – 445 kg (981 lb) raw
- Bench press – 245 kg (540 lb) raw
Thor Vs. The Beast Boxing Match
Hafthor “Thor” Bjornsson and Eddie “The Beast Hall recently went head to head in one of the most highly anticipated boxing spectacles on Saturday, March 19, 2022, inside the Dubai Duty-Free Tennis Stadium, UAE.
Read full details on the bout here.
The former Strongman rivals, both who won the Strongest Man competition (Hall won in 2017 and Bjornsson won in 2018) developed bad blood through a series of back and forth stemming from drama during their competitive days.
The bout between these two behemoths was originally scheduled to take place in September 2021, however, Hall had to pull out due to an injury of which the event was postponed.
Thor ended up winning the bout against his foe via unanimous decision (57-54, 57-54, 57-54).
Eddie Hall is hoping for a rematch now which could be possible sometime in the future.
Related: Hafthor Björnsson Fires Back at Martyn Ford Over ‘Knockout’ Comment: ‘I Think I’ll Smash Him.’
Boxing Record and Future
Prior to signing the contract for his bout against Eddie Hall, Thor had no boxing experience or training. While he won’t be getting in the ring with Tyson Fury anytime soon (or ever), The behemoth has made leaps and bounds regarding his boxing skills.
He shed over 100 lbs and took on a whole new ripped look in preparation for the battle with 2017 World’s Strongest Man Eddie “The Beast” Hall.
He faced Pro boxer Steven Ward in an exhibition match that ended in a draw, took on Simon Vallily and got dropped (draw), defeated armwrestling legend Devon Larratt via TKO and beat Eddie Hall by unanimous decision.
Hafthor Bjornsson’s plans to spend some more time in Strongman, adding to his stacked resume, winning titles, and breaking records. He has not talked much about what his plans after 2024, but everything indicates that he will continue doing Strongman.
Personal Life
Hafthor was in a relationship with Thelma Björk Steimann, who he has a daughter (Theresa Lif) with. He also dated Andrea Sif Jónsdóttir until 2017.
Bjornsson married his current wife Kelsey Henson in 2018. They met in 2017 when Hafthor visited the bar Kelsey worked at in Alberta, Canada while he was in town for a Strongman event. The couple quickly received lots of attention for their massive height difference; Thor stands 6’9″ tall while Kelsey is just 157cm or 5’2″.
On Saturday, 26, 2020, Hafthor and Kelsey welcomed their first child together, a baby boy who they named Stormur Magni Hafþórsson. The couple plans to have another child at some point.
Thor can speak five languages: Swedish, Norwegian, Icelandic, English and French. He also has many tattoos related to his viking heritage and also has a tattoo of Jón Páll Sigmarsson, the first man in history to win the World’s Strongest Man competition.
Facing challenges much harder than Strongman competition
The Icelandic former Strongman has talked about going through extremely challenging times. In a 2019 interview, he explained not having seen or been able to hug his daughter in three years.
“That’s the hardest thing I’ve gone through,” he explained while very emotional. “And The hardest thing is there’s nothing I can do. Of course, if I could I would go now and see her. But sometimes you’re put into different positions but that’s life, it’s unfair.”
Hafthor said that she motivates him to be better and is probably the reason he won the World’s Strongest Man. At the time of the interview, he explained that he’s doing everything in his power to see her despite the unfortunate circumstances.
Hafthor Bjornsson admits that success can mean many things and no one could argue with this. While achievements, money, and status are all a form of success, Thor also does what he does for his family.
“When I’m working hard in the gym, I don’t want to let them down I want to make them proud, that’s my biggest motivation.”
Bell’s Palsy
In 2017, Bjornsson was diagnosed with Bell’s Palsy, a type of paralysis that typically affects one side of the face. It’s very noticeable in the person who has it because the symptoms include twitching, inability to move that side of the face, and weakness.
Endeavors and Social Media
Despite having such a busy schedule, Thor makes sure to stay active on social media, although he admits it’s hard to do.
He currently has 890k YouTube subscribers and tries to post content regularly to keep his fans updated with everything going on in his life. The multi-talented athlete also has 4.3 million Instagram followers.
Hafthor also has a clothing brand, Thor’s Power apparel. He’s also sponsored by companies Reign, Transparent Labs and The Beard Struggle. He’s always involved with business opportunities and is focused on growing his brand.
Acting Work
Hafthor Bjornsson has also found some success as an actor.
The biggest acting gig of his career was playing the role of Gregor “The Mountain” Clegane in the HBO series Game of Thrones for five seasons.
But he’s no stranger to the camera, in general, having been in the spotlight many times, and in many documentaries.
The following information is also courtesy of Wikipedia information.
Film
- 2015 Eddie: Strongman Himself
- 2017 Operation Ragnarok Big John – Icelandic Viking Squad
- 2017 Devilish Deeds Psycho Phil Bell
- 2017 Beast The Beast
- 2017 Kickboxer: Retaliation Mongkut
- 2019 Pharaoh’s War Frank
- 2022 The Northman Thorfinnr
Television
- 2012–2019 The World’s Strongest Man Himself – competitor
- 2014–2019 Game of Thrones Gregor Clegane Recurring role
- 2015 A League of Their Own Himself Series 9, Episode 7
- 2016 Heavy Bubbles Himself
- 2017 Born Strong Himself – competitor
- 2018 Keith Lemon: Coming to America Himself Series 1, Episode 6
- 2019 E:60, How the World’s Strongest Man became ‘The Mountain’ on Game of Thrones Himself Original air date; 14 April 2019
Series
2022 EDDIE v THOR: The TRUTH Himself Documentary
Violence Accusations
Several women who dated Hafthor have apparently accused him of domestic violence including former fiancé and mother to his one daughter, Thelma Björk Steimann. Bjornsson has denied the accusations against him and actually said Steimann was unstable and abusive to him.
We’ll be sure to keep you updated on this story if we learn of any new details.
Related:
- Eddie Hall — Complete Profile, Workout and Diet Program
- Brian Shaw — Complete Profile, Workout and Diet Program
- Julius Maddox – Complete Profile: Height, Weight, Biography
Additional Information
Hafþór Júlíus Björnsson is an absolute legend and one of the most gifted athletes in the sports world. To achieve what he has at such a young age makes him among the elite and he’s only just getting started. The 2018 World’s Strongest Man did not achieve great success without challenges, but with his champion mindset and never give up mentality, Hafthor is someone who we can all aspire to be like.
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