Jason Momoa Bouldering and Pulling Power

A hybrid session built around the Jason Momoa bouldering routine, combining technical wall climbs with heavy pull ups and grip endurance work.

6 time blocks, 80 minutes in total.

Time blocks

Dynamic Joint Mobility: 10 min
Arm circles, band pull-aparts, and wrist rolls
Bouldering Problem Ladder: 30 min
Climb easy routes first then attempt challenging overhangs
Heavy Weighted Pull-Ups: 15 min
Low reps with added weight on a dipping belt
Inverted Bodyweight Rows: 10 min
Horizontal pulling on gymnastic rings or a barbell
Hangboard Finger Holds: 10 min
Timed dead hangs on small edges to build tendon strength
Hanging Core Raises: 5 min
Strict knees to elbows on a pull-up bar

About this routine

Jason Momoa relies heavily on rock climbing as his primary physical passion, often using bouldering sessions to build functional upper body strength for demanding action roles. The Jason Momoa bouldering routine balances free movement on the climbing wall with focused weight training in the gym.

Instead of following traditional bodybuilder isolation exercises every day, this workout prioritizes raw compound pulling power. Bouldering taxes the forearms, lats, and core through varied movement angles, while subsequent gym exercises reinforce vertical and horizontal pulling capacity.

The full sequence runs for 80 minutes. It starts with active shoulder joint preparation, transitions into technical bouldering routes, and concludes with structured pull-ups, rows, and isometric hangboard work.

Why this routine works

Builds functional lat, shoulder, and forearm strength
Improves grip endurance and finger tendon resilience
Combines athletic skill acquisition with resistance training
Develops strict core control on hanging apparatus

FAQ

What is the Jason Momoa bouldering routine?

It is a hybrid workout combining 30 minutes of bouldering with targeted pulling exercises like weighted pull-ups, inverted rows, and hangboard training.

How long does this bouldering and strength session take?

The entire routine takes 80 minutes, split across dynamic mobility, climbing wall problems, weight room pulling, and grip work.

Does Jason Momoa prefer climbing over regular weightlifting?

Yes, Momoa has stated in multiple interviews that he finds standard gym workouts repetitive and prefers rock climbing to stay fit and engaged.

Sources

Jason Momoa Rock Climbing Fitness Profile: Men's Health
How Jason Momoa Stays Fit Outside the Gym: Trainer Interviews