A Herculean Feat of Strength

On May 2nd, 2020, Hafthor Julius Bjornsson, the Icelandic strongman and actor best known for his portrayal of “The Mountain” in Game of Thrones, achieved a monumental feat of strength by deadlifting a staggering 501 kg (1,104.5 lb) at Thor’s Power Gym, Kópavogur, Iceland .

This incredible lift, completed with a standard bar, figure 8 straps, and a single-ply suit, was part of the “2020 World’s Ultimate Strongman – Feats of Strength series”. It surpassed Eddie Hall’s previous record of 500 kg set in 2016, cementing Bjornsson’s place in strength sports history.

This article delves into the details of Bjornsson’s accomplishment, exploring his background, the history of the deadlift, his training and preparation, and the impact of this record on the sport of strongman.

The Mountain Ascends: Hafthor Bjornsson’s Background

Born in Reykjavík, Iceland in 1988, Hafthor Bjornsson, often referred to as “Thor”, boasts an impressive athletic background . His imposing physique, standing tall at 2.06 m (6 ft 9 in), is a result of his lineage; both his parents and grandfather are of considerable height .

He began his career as a basketball player, playing center for several Division I teams in Iceland and even representing the Icelandic National Team in 2006 . During his basketball career, he had to undergo surgery for a broken bone in his ankle, highlighting his early resilience and determination .

However, recurring ankle injuries ultimately forced him to retire from basketball at the young age of 20 .

It was during this time that Bjornsson’s journey into the world of strongman began. While deadlifting in Jakaból gym (the Giant’s Nest) in 2008, he was discovered by four-time World’s Strongest Man Magnús Ver Magnússon.

With Magnússon’s guidance, Bjornsson quickly rose through the ranks, dominating Icelandic strongman competitions and earning the title of Iceland’s Strongest Man for ten consecutive years, from 2011 to 2020 .

A Strongman’s Journey: Dominating the Field

Bjornsson’s international strongman career is truly remarkable. He is the first and only person to have won the Arnold Strongman Classic, Europe’s Strongest Man, and the World’s Strongest Man competitions in the same calendar year (2018) .

He has also won Europe’s Strongest Man five times and the Arnold Strongman Classic three times. In addition to these major titles, Bjornsson has claimed victory in numerous other strongman competitions, including the Giants Live and Strongman Champions League.

His dominance in the field is further evidenced by his impressive record of setting over 80 world records throughout his career.

These records span a variety of strongman events, showcasing his versatility and exceptional strength. Some of his most notable achievements include:

• Deadlift: 501 kg (1,105 lb) with a standard bar, figure 8 straps, and a single-ply suit
• Rogue Elephant Bar Deadlift: 474.5 kg (1,046 lb) with an elephant bar and standard straps
• Viking Log Carry: 650 kg (1,433 lb) for five steps
• Truck Pull: 27,000 kg (59,525 lb) for 12.05 meters uphill
• Atlas Stones Run: 5 stones weighing 120–200 kg (264–441 lb) in 17.54 seconds

Beyond his strongman achievements, Bjornsson has explored other avenues. 

In 2015, he broke a 1,000-year-old record at the World’s Strongest Viking competition in Norway by carrying a 33 ft (10 m) long, 1,430 lbs (650 kg) log for five steps . He has also dabbled in acting, notably portraying Ser Gregor “The Mountain” Clegane in HBO’s Game of Thrones.

Interestingly, he is the shortest and youngest actor to play this iconic role, and the only one to portray the character for more than one season. He has also ventured into boxing, with a successful, albeit short, stint that saw him achieve a record of two wins and two draws.

However, his aspirations in powerlifting were cut short due to a pectoral injury. Despite this setback, Bjornsson remains a force to be reckoned with and is set to return to strongman at the Arnold Strongman Classic .

In 2022, Bjornsson began working with Transcend to prioritize both performance and recovery . Reflecting on his career, he believes that incorporating recovery strategies earlier on would have allowed him to push his limits even further.

Bjornsson’s personal life is marked by a significant height difference with his wife, Kelsey, who stands at only 5’2″. He also has a daughter named Theresa Líf from a previous relationship with Thelma Björk Steimann, and he previously dated Andrea Sif Jónsdóttir. Interestingly, despite his imposing physique and demanding career, Bjornsson enjoys playing chess and video games in his downtime .

This diverse background and multifaceted personality add another layer to Bjornsson’s already impressive profile as a world-class strongman.

A History of Herculean Lifts: The Deadlift World Record

The deadlift, a raw test of strength involving lifting a loaded barbell from the ground to a standing position, has a rich history of impressive feats. It is one of the three powerlifting movements, alongside the squat and bench press, and is a cornerstone event in strongman competitions .

Early Milestones and the Rise of Giants

The first officially recognized deadlift record was set by Bob Peoples in 1949 with a lift of 331 kg (729.5 lb). This marked the beginning of a continuous push to redefine the limits of human strength in this discipline. The 1960s saw the rise of competitive powerlifting, allowing for proper adjudication and recognition of deadlift records . Lifters like Terence Todd and Wilbur Miller traded records, with Todd eventually reaching 336 kg (740 lb) in 1965 .

Over the years, the record has steadily increased, with notable milestones achieved by strongmen like Andy Bolton, who deadlifted 457.5 kg (1,008.5 lb) in 2009, and Benedikt Magnússon, who achieved the first-ever raw 1,000 lb deadlift with a 460.5 kg (1,015 lb) lift in 2011 .

Eddie Hall’s Reign and the 500 kg Barrier

Eddie Hall’s 500 kg (1,102 lb) deadlift in 2016 was a watershed moment in strongman history. It was a lift that many believed would stand for years to come. However, Bjornsson’s 2020 lift proved that the limits of human strength are constantly being redefined. It’s important to note that Hall’s lift remains the heaviest ever in strongman competition, as Bjornsson’s lift was not performed in a competition setting .

Bjornsson’s Triumph: A New Era of Deadlifting

Bjornsson’s 501 kg deadlift was a remarkable achievement, exceeding not only Hall’s strongman competition record but also surpassing the heaviest raw pull of 460.4 kilograms achieved by Benedikt Magnusson . His lift was also heavier than the equipped deadlift of 457.5 kilograms by Andy Bolton, his own long bar strongman deadlift of 474 kilograms achieved in 2019, and various other deadlift records in different categories .

This table summarizes the progression of the deadlift world record, highlighting the key milestones that led to Bjornsson’s historic lift:

Variations and Equipment: The Nuances of Deadlifting

The deadlift is not a monolithic event. There are various types of deadlifts, each with its own challenges and technical nuances. The elephant bar deadlift, for example, utilizes a longer and more flexible barbell that requires greater control and stability . Other variations include the sumo deadlift, with a wider stance, and partial deadlifts, where the barbell is lifted to a shorter distance .

Equipment also plays a significant role in deadlifting. Lifting suits can provide support and increase leverage, while belts help stabilize the core and protect the back . Straps can assist with grip strength, allowing lifters to handle heavier weights. Understanding these variations and the impact of equipment provides a more comprehensive appreciation of Bjornsson’s achievement.

Training for the Unthinkable: Bjornsson’s Road to 501 kg

Bjornsson’s journey to deadlifting 501 kg was paved with intense training, meticulous preparation, and unwavering dedication. His training regimen was a testament to his commitment to pushing the boundaries of human strength.

A Multifaceted Approach: Strength, Technique, and Recovery

Bjornsson’s training for the world record deadlift was a multifaceted approach that combined strength building, technical refinement, and strategic recovery. He prioritized static strength training, incorporating exercises like squats and deadlifts with varying weights and rep ranges . He focused on building a solid foundation by gradually increasing the weight and intensity of his training.

To maximize his performance, Bjornsson paid close attention to his deadlift technique. He emphasized the importance of proper foot placement, maintaining a shoulder-width stance with toes slightly outward . He meticulously refined his grip, utilizing his “cutting finger” for optimal hand positioning on the bar . He also stressed the importance of keeping his shoulders behind the bar during the initial pull, ensuring a safe and efficient lift . Bjornsson incorporated breathing exercises into his training, taking deep breaths and bracing his core before each lift .

In addition to traditional strength training, Bjornsson incorporated a variety of exercises to enhance his overall strength and conditioning. He included natural stone to shoulder exercises, mimicking the movements required in strongman competitions, and behind the bar holds to improve his grip and back strength . He also utilized a unique training technique of jumping 50 kg every set in deadlifts to develop explosive power and “whip,” simulating the feel of lifting with an elephant bar .

Recognizing the importance of recovery, Bjornsson incorporated stretching and rest into his routine. He made sure to stretch his hamstrings between sets to maintain flexibility and prevent injuries . He also emphasized the importance of getting enough sleep and allowing his body to recover adequately between training sessions.

Fueling the Mountain: Diet and Nutrition

Bjornsson’s dedication to his diet was as crucial as his training regimen. He followed a strict eating plan, consuming large quantities of protein and carbohydrates to fuel his intense workouts . His daily diet included a substantial breakfast of six eggs and rice, followed by a meal of steak, rice, peppers, and carrots two hours later . He treated food as an essential part of his training, recognizing its role in providing the energy and nutrients needed for optimal performance .

Bjornsson also supplemented his diet with Reign Total Body Fuel for caffeine before his training sessions . He followed the principles of the Vertical Diet, focusing on easily digestible foods that promote gut health and nutrient absorption .

Mental Fortitude: The Mind of a Champion

Bjornsson’s mental preparation was as important as his physical training. He emphasized the importance of consistency and mental fortitude in achieving his goals . He visualized his lifts, focusing on executing each step with precision and confidence. He cultivated self-belief, trusting in his abilities and his training to achieve the seemingly impossible. He also utilized techniques like smelling salts to heighten his focus and adrenaline before his lifts .

Bjornsson’s training regimen was a holistic approach that addressed every aspect of his preparation, from physical strength and technique to nutrition and mental fortitude. It was this comprehensive approach that enabled him to conquer the monumental challenge of deadlifting 501 kg.

Impact and Controversy: A World Record Under Scrutiny

Bjornsson’s world record deadlift generated significant excitement and controversy within the strongman community. While many celebrated his accomplishment, some questioned the legitimacy of the record due to it being performed in his home gym rather than in a competition setting . This debate stemmed from concerns about the lack of direct competition and potential variations in judging standards compared to official strongman events .

The controversy surrounding Bjornsson’s lift highlights the complexities of defining and recognizing world records in strongman. Unlike powerlifting, which has well-defined rules and federations, strongman has a more fluid structure, with records often being set in a variety of settings, including exhibitions and individual challenges .

Despite the debate, Bjornsson’s lift undeniably pushed the boundaries of the sport and inspired a new generation of strongmen. His achievement demonstrated the power of dedication, discipline, and a relentless pursuit of excellence. Bjornsson himself acknowledged that he could have potentially lifted more on the day of the record but chose to prioritize his health and long-term goals .

The impact of Bjornsson’s record extended beyond the strongman community. His lift was streamed on ESPN in the United States and globally on CoreSports.world, reaching a massive audience and showcasing the incredible feats of strength possible in the sport . The event garnered significant attention, with millions of viewers tuning in online from over 180 countries. This widespread exposure brought strongman into the mainstream spotlight, captivating audiences with Bjornsson’s herculean display of strength.

Following his record-breaking lift, Bjornsson was offered a seven-figure contract by CoreSports, further solidifying his status as a prominent figure in the strength world . He also used the platform to challenge Eddie Hall, the previous record holder, to a boxing match, adding another layer of intrigue and rivalry to their already competitive relationship .

While the debate surrounding the circumstances of his lift may continue, there’s no denying that Bjornsson’s achievement has left an indelible mark on the sport of strongman and the public’s perception of strength.

Conclusion: A Testament to Human Potential

Hafthor Bjornsson’s 501 kg deadlift stands as a testament to the extraordinary capabilities of the human body. His journey from basketball player to world record-holding strongman is an inspiring tale of resilience, determination, and unwavering commitment. His deadlift record is not just an isolated feat of strength; it reflects his adaptability and dedication as an athlete, showcasing his ability to excel in different disciplines and consistently push his limits .

Bjornsson’s achievement transcended the physical realm. His mental fortitude and unwavering self-belief played a crucial role in his success . He visualized his lifts, maintained focus, and cultivated a winning mindset that enabled him to overcome the immense challenge of deadlifting 501 kg.

While the debate surrounding the circumstances of his lift may persist, Bjornsson’s accomplishment has undoubtedly inspired a new generation of strongmen and pushed the boundaries of what is considered possible in strength sports . His lift serves as a powerful reminder that human potential is limitless, and with dedication, discipline, and a relentless pursuit of excellence, extraordinary feats can be achieved.

In conclusion, Hafthor Bjornsson’s 501 kg deadlift is not merely a number in the record books; it is a symbol of human potential, a testament to the power of the human spirit, and an inspiration to athletes and individuals worldwide.