Björnsson shares his recreation plan to surpass his 501-kilogram deadlift.
Final up to date on January 2nd, 2025
In his return to aggressive strongman in 2024 after a three-year hiatus, Hafthor Björnsson claimed second place on the 2024 Strongest Man on Earth, 2024 Rogue Strongman Invitational, and 2024 Arnold Strongman Classic (ASC) UK, fourth on the 2024 ASC, received his eleventh Iceland’s Strongest Man title, and claimed gold on the 2024 Strongman Champions League (SCL) Dubai contest.
Björnsson carried out the heaviest deadlift ever of 501 kilograms (1,105 kilos). With a brand new regime prescribed by his coach, Sebastian Oreb, the 2018 World’s Strongest Man (WSM) hopes to additional his private finest deadlift to 505 kilograms (1,113 kilos). Björnsson revealed his workout split to realize such a feat in late December 2024.
Björnsson’s first competitors in 2025 is the ASC in early March.
[Related: Tom Stoltman: “I’ll Be the First British To Win the Arnold”]
Pause Security Bar Squats
“I like security bar squats for strongman coaching. They power utilizing extra quads,” Björnsson shared. Safety bar squats (SSB) use a bent bar with a cushion and parallel handles in entrance for a extra snug and impartial squatting place. It helps preserve a extra upright torso than traditional barbell squats whereas lowering strain on the decrease again. Moreover, they’ll alleviate shoulder stress for these with lagging mobility. SSBs have additionally been proven to bias the glutes, which play an enormous function in deadlifts. (1)
Beneath are the weights Björnsson lifted throughout his coaching session so as. He carried out three reps per set, specializing in type.
- 63.3 kilograms (139.55 kilos)
- 104.1 kilograms (229.5 kilos)
- 144.9 kilograms (319.45 kilos)
- 185.7 kilograms (409.4 kilos)
- 226.5 kilograms (499.3 kilos)
- 270 kilograms (595 kilos) x three units
[Related: Mitchell Hooper Deadlifts 750 Pounds Beltless]
[Related: Build a Vice Grip With the Axle Deadlift]
Yoke Kind & Pace
“The primary steps are brief, and the strides get longer. Begin vast and [move the feet] inward,” suggested Björnsson’s former coach and elite strongman competitor Stefán Sölvi Pétursson. The latter inspired experimenting with the yoke bar on the traps, preferring the bar greater. Different elite strongmen, like four-time WSM Brian Shaw, held the bar decrease.
“Squeeze [the bar] and push ahead,” Pétursson cued for steadiness and stability. Björnsson centered on velocity. “We are able to decide up 500 kilograms, no drawback; it’s about shifting quicker.”
They went three rounds with 210.1 kilograms (463.2 kilos) for 20 meters. “I really feel good; I’m effectively energized,” mentioned Björnsson after, emphasizing the significance of good sleep. He clocked eight hours and 42 minutes the night time earlier than.
Accent Actions
Björnsson concluded his session with three isolation workouts. The primary was maxing out his leg extension machine — pausing and flexing his quads. “It feels too gentle,” mentioned the 6-foot-9-inch tall, 400-plus pound athlete. It was so gentle that they hooked up bands for more resistance. “I’m not a fan of this leg extension,” he confessed.
Björnsson knocked out mendacity leg curls with quick concentrics and gradual eccentrics, a positive combo for optimizing muscle good points. (2) He wrapped up with standing machine high-rep calf raises.
A 2023 study discovered over twice as a lot muscle progress within the bigger gastrocnemius calf muscle doing standing calf raises as an alternative of the seated model, although calf progress is essentially genetic. (3)
Push, Pull, Progress
Björnsson’s future exercises will emphasize incline presses, working to 155 kilograms and rising 5 kilograms weekly for 4 units of 4 reps. Björnsson’s deadlift coaching will construct to 440 kilograms, biking between heavy and light-weight hundreds. Fridays are devoted to Björnsson’s weak factors — the log lift and the large dumbbell press.
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Featured picture: @thorbjornsson on Instagram