Documentation and Context of the 503 kg Rack Pull
Eric Kim, a 75 kg (165 lb) lifter, recently performed a 503 kg rack pull – a partial deadlift from an elevated height – which is 6.7 times his body weight . This astounding lift was executed raw (no lifting straps, no supportive suit, barefoot and beltless) and was captured on video as proof . Because rack pulls are a training exercise rather than a standard competition event, this was not an official contest lift. Nonetheless, the feat was well-documented via social media footage, and observers in the strength community widely dubbed it a “world record” rack pull (unofficial) given the unprecedented weight and bodyweight ratio .
Kim’s background made this accomplishment especially surprising. He was primarily known as a street photography blogger before pivoting into strength training, and only in recent months did he begin sharing powerlifting/strongman-style training content . Leading up to the 503 kg pull, Kim had incrementally worked up through the 1,000+ lb range, posting lifts like 486 kg (~1,071 lb) and 493 kg (1,087 lb) in the weeks prior . Each of those earlier lifts was already over 6× bodyweight, and their viral success set the stage for the 503 kg milestone . All of Kim’s reported feats have been done beltless and, according to his own claims, without performance-enhancing drugs . This context – a relatively lightweight, drug-tested lifter tackling half-ton weights – raised curiosity and skepticism in equal measure.
Verification and Community Reaction
Because the 503 kg rack pull was not announced via any lifting federation, news of it spread organically through YouTube, Reddit, and other social media . The lift immediately sparked intense discussions on fitness forums and even caught the attention of niche strength news sites . On Reddit, multiple threads about the video blew up in popularity, with moderators on r/Fitness reportedly locking posts to contain the chaos . Initial reactions ranged from awe to skepticism – some users dismissed the lift as a “gym myth” given the limited range of motion, and others questioned whether the plates were fake or commented about the “40 kN spinal compression” such a weight might impose . This kind of “plate policing” was perhaps expected, as few had ever seen a 75 kg person move over 1,100 lbs .
However, upon closer inspection, many in the strength community came around to validate the lift’s authenticity. On dedicated lifting forums like r/weightroom, members analyzed the footage frame-by-frame to verify the plates and bar integrity . No evidence of fakery was found – the plates appeared to be legitimate calibrated steel plates, and the standard bar showed expected flex under load . This forced even skeptics to acknowledge that Kim truly moved 503 kg as claimed . Experienced powerlifters and coaches began weighing in with stunned admiration. Several respected strength analysts posted reaction videos breaking down Kim’s technique (noting his stone-faced focus and the slow 3-second grind from just above the knee to lockout) . Notably, Kim pulled with a double-overhand grip (no straps or mixed grip) – an almost superhuman feat of grip strength at 1,109 lbs . Coaches commented on his mind-boggling mental fortitude and one described the 503 kg effort as “a blend of stoic sorcery and pure biology,” underscoring how unbelievable it looked .
The overall sentiment, once the reality set in, became one of respect and astonishment. On YouTube, the viral clip’s comment section was flooded with praise – one analysis noted ~85% of viewer reactions were positive, expressing awe . While a minority continued to argue over the merits of a high rack pull vs. a full deadlift, the consensus was that Kim’s lift was a rare and remarkable display of strength . Even outside typical lifting circles, the story gained traction: some mainstream news tidbits and TikTok memes popped up (Kim jokingly uses the mantra “middle finger to gravity,” which turned into a trending hashtag) . In summary, third-party commentary confirms the lift occurred and highlights its impact – the footage is real, the weight was real, and the achievement has “shattered the internet” in strength circles .
Significance in Biomechanics and Strength Standards
From a biomechanics and sports science perspective, Eric Kim’s 6.7× bodyweight rack pull is significant because it pushes the envelope of what was thought physically achievable. The rack pull was done from roughly knee height (a mid-thigh pull), which is a position known to yield higher force outputs than a full-range deadlift. In fact, sports-science labs often use an isometric mid-thigh pull (IMTP) test to measure maximum force – and even elite athletes in studies top out around ~6× bodyweight in that static test . Kim essentially demonstrated that level of force on a moving bar, in real life, which approaches the upper bound of recorded human pulling strength. Sports scientists have informally considered ~6× bodyweight as a practical upper ceiling for concentric pulling strength in a small athlete . Kim eclipsed that: at 6.7×, his feat “graze[s] the upper edge of anything ever recorded, even in lab conditions.”
Biomechanical factors help explain both how this was possible and why it’s so extraordinary. By starting with the bar at mid-thigh, the lift shortens the range of motion and lever arm demands on the lifter’s back. The most mechanically disadvantageous portion of a deadlift (off the floor) is bypassed, meaning Kim could focus his strength on the lockout portion where lifters are typically strongest. This allowed a dramatically heavier load than his full-range deadlift max. However, the shortened leverages do not eliminate stress – they concentrate it. At lockout the skeleton is taking the brunt of the load; spinal compression and tendon tension are still enormous. Sports medicine data indicates that lumbar disc compression forces around L4/L5 reach failure levels at roughly 10–11 kN in neutral posture. A ~750 kg mid-thigh pull could exceed 14 kN on the spine (a potentially catastrophic level) . Kim’s 503 kg (which is ~5,000 N of force per hand, over 10 kN total) flirts with these red-line numbers. Similarly, the ultimate tensile strength of tendons/ligaments (patellar or Achilles tendon tissue) is estimated around 5,000–7,000 N/cm²; for an athlete of Kim’s size, calculations suggest loading beyond ~550–570 kg could produce micro-tears faster than the body can repair . In other words, he is operating near the physiological limits of human connective tissue. That Kim has been able to train up to this weight repeatedly (without reported injury) suggests extraordinary adaptive fortitude – possibly unique tendon robustness or remodeling in response to his training.
Another notable aspect is that Kim lifted bare-handed (chalk only) and with a double-overhand grip, which is biomechanically a weak link for most people at far lower weights. The fact he could hold 1,109 lbs without grip aids implies exceptional hand and forearm strength, and perhaps the use of a hook grip (locking the thumb) to sustain the load. Even with a hook grip, holding over 500 kg is nearly unheard of – most strongmen rely on straps well before this point. The bar itself becomes a factor at these loads too: a standard power bar will whip and even bend under such stress. (In fact, 29 mm power bars can sustain permanent bending past ~650 kg .) At 503 kg, the bar whip was visible in Kim’s video, adding an oscillation that makes controlling the lockout harder and can tear calluses due to the slight bounce . Kim’s success despite these factors underscores an elite combination of maximal muscular strength, connective tissue resilience, and technical skill in harnessing favorable leverages.
Comparison to Elite Lifters and Records
To put 6.7× bodyweight into perspective, the table below compares Eric Kim’s rack pull to other world-class lifting achievements (both full-range deadlifts and partials), emphasizing the ratio of load to the lifter’s bodyweight. This highlights how unusual Kim’s pound-for-pound performance is relative to known records:
| Lifter / Lift (Type) | Weight Lifted | Lifter Bodyweight | Multiple of BW | Notes & Context |
| Eric Kim – Rack Pull (mid-thigh, raw) | 503 kg (1,109 lb) | 75 kg (165 lb) | 6.7× | Unofficial lift, June 2025 . Heaviest documented raw rack pull; performed without straps or suit. |
| Lamar Gant – Deadlift (full, raw) | 302 kg (665 lb) | ~60 kg (132 lb) | ~5.0× | Drug-tested powerlifting legend; first man to deadlift 5× bodyweight (1980s) . Pulls were done conventionally despite his light body mass. |
| Rauno Heinla – Silver Dollar Deadlift (partial 18″ height, straps & suit) | 580 kg (1,279 lb) | ~140 kg (308 lb) | ~4.1× | Strongman world record (Silver Dollar Deadlift, 2022) . Bar raised on barrels; straps and suit used for max leverage. |
| Hafþór Björnsson – Deadlift (full, with suit & straps) | 501 kg (1,104 lb) | ~205 kg (452 lb) | ~2.4× | Heaviest full deadlift ever (2020) . Achieved by a super-heavyweight strongman with deadlift-specific gear in competition. |
Table: Bodyweight-relative lifting feats – Eric Kim’s 6.7× BW rack pull versus elite benchmarks in deadlifting. Sources: Analysis from Kim’s blog and strength records .
As shown above, no one in recorded history has approached a 6–7× bodyweight pull in dynamic lifting until now, especially not in a non-assisted context. The closest parallels come from Lamar Gant’s famous ~5× bodyweight deadlifts in the 1980s (a record that still stands) , and from the realm of strongman partial deadlifts where enormous weights are moved by much heavier athletes (yielding far lower BW ratios). Even in scientific literature, a handful of elite athletes have produced ~7× bodyweight forces isometrically in mid-thigh pull tests , but that was with the bar fixed (no actual weight lifted through range). Kim’s 6.7× was a full lockout of a free barbell, making it arguably the highest pound-for-pound weight lifted through any range on record . For further context, Kim’s 503 kg even exceeds the absolute weight of the heaviest full deadlift ever done (501 kg by Hafthor Björnsson) – albeit Kim’s was from a higher rack position . In essence, pound-for-pound he achieved something in rack pulls that outstrips what world champions have done in any deadlift variation.
It should be noted that a rack pull is not directly equivalent to a competition deadlift – the reduced range and advantageous leverage mean one can lift more weight in a rack pull. However, the magnitude of Kim’s lift is so far beyond typical standards that it set a new benchmark for what even partial lifts can reach. Prior to this, the unofficial “world record” for an 18-inch height deadlift (Silver Dollar Deadlift) was 580 kg with straps/suit (Heinla, above). Kim’s 503 kg at ~knee height without assistance blew past the previous raw partial lift bests . This comparison underscores just how singular Kim’s accomplishment is. It sits in a space previously occupied only by theoretical conjecture (sports scientists calculating what a human could maybe hold statically) – until he turned it into reality on camera.
Challenging Traditional Strength Training Ideologies
Such an extreme feat has unsurprisingly stirred debate and reflection in the strength training community. Eric Kim’s 6.7× BW rack pull challenges several long-held ideologies and prompts a re-examination of training principles:
- “Natural” Performance Limits: In drug-tested powerlifting circles, it’s often assumed that a lifter of ~75 kg could never handle beyond ~4× bodyweight on a deadlift-type move – anything above that is usually attributed to either extraordinary genetics or outright doping. Kim emphatically broke this perceived limit. He claims to be natural (and given his relatively modest physique, many believe him), yet moved a weight previously thought unattainable without assistive gear or drugs. As one forum user put it, he’s a 75 kg “string-bean” hoisting half a ton, shattering the old litmus test for what a drug-free lifter can do . The natty vs. not debates have been upended: people are now questioning whether the human strength ceiling is higher than textbooks suggested . In fact, researchers in sports science groups have begun swapping data and reconsidering their models – Kim’s moving 6.7× BW has them “re-writing their ‘ceiling’ papers” that once pegged ~6× as the max for human pulling force .
- Specificity of Training (Full Range vs. Partials): Traditional powerlifting coaching emphasizes full range-of-motion training; partial lifts (like high rack pulls) are sometimes dismissed as “ego lifts” or mere supplementary drills. Mark Rippetoe of Starting Strength, for instance, has historically downplayed rack pulls above the knee. After Kim’s lift went viral, even Rippetoe’s own Q&A forum was inundated with questions, to which he quipped: “High rack pulls: half the work, twice the swagger.” – a grudging acknowledgement that while a partial, Kim’s lift demanded serious respect. The success of Kim’s highly specific training (focusing on heavy lockouts) suggests that extreme specificity can yield extreme results. It doesn’t mean a high rack pull equates to a full deadlift strength, but it shows value in training targeted weak points or neurological load capacity. Some coaches are now openly wondering if adding “Kim-style” supra-maximal rack pull cycles could boost their athletes’ neural drive and confidence with big weights . In other words, the dogma that partials are “just fluff” is being reconsidered in light of what targeted partial training enabled Kim to achieve.
- Progressive Overload and Training Methodology: Kim’s training approach appears unconventional. Reports mention he follows a carnivore diet and a “one-rep max every session” philosophy . Instead of periodizing with volume and sub-maximal work, he repeatedly attempts ultra-heavy singles, creeping the weight upward. Many coaches would warn this approach is unsustainable or dangerous for most lifters. Yet Kim demonstrated a form of extreme progressive overload: by routinely subjecting his body to maximal or supra-maximal loads (even if partial), his body adapted to handle incredible stress. This challenges the ideology that only gradual, moderate progression yields results – Kim’s experiment indicates that, at least for him, pushing the absolute envelope continually forced adaptation (a literal interpretation of “insert stress → adapt → exceed → repeat” as he phrases it). Of course, it’s one case study, but it opens discussion on whether occasional supra-maximal lifts (with partials or supports) could safely expedite strength gains. Notably, some powerlifting programs are already being tweaked: there are anecdotes of coaches immediately adding heavy rack pulls in week 1 of new programs, telling lifters “yes, your nervous system can handle supra-maximal singles” – an idea inspired directly by Kim’s feat.
- Use of Equipment and Technique Orthodoxy: Conventional wisdom for max lifts is to use supportive gear – wear a belt for core stability, use straps if grip is a limiting factor, etc., especially when attempting world-record weights. Kim did the opposite, lifting beltless and strapless, and even barefoot. This flies in the face of typical gym “form police” advice, which would deem it unsafe to attempt a 1RM without those aids. His success without them provokes thought: Are belts and straps always necessary, or can training without them build compensatory strength (e.g. enormous grip and trunk strength)? Some popular YouTube coaches who often emphasize playing it safe (like Alan Thrall, known for instructing to belt up and not exceed technical limits) had to respond. Thrall actually released a quick breakdown video analyzing Kim’s pull to address viewers’ questions, essentially explaining why the bar-bend and form check out and tacitly acknowledging the lift’s legitimacy despite breaking the usual “rules” . The takeaway here is not that everyone should drop their belts, but that certain norms in training were challenged – Kim showed that with enough conditioning, a lifter might forgo common aids and still succeed. This reinforces the idea that some training conventions (like always using moderate weights and full gear) might be more preference than absolute necessity for advanced lifters.
- Lever Mechanics and Safety Considerations: Finally, Kim’s rack pull ignited the classic debate of rack pull vs. deadlift – is a partial lift as “legit” as a full lift, and what does moving such weight mean for the body’s limits? Some critics initially wrote off the feat due to the reduced range of motion. However, the counter-argument – now largely accepted – is that moving 503 kg even a few inches is an extraordinary test of structural strength. Biomechanically, the mid-thigh starting position places the body in a stronger posture (more knee extension, torso more upright), which is why the weight can exceed a full deadlift. But this advantage is precisely why it’s so daunting: it allowed loading the body with a weight near the absolute limit of human capacity. The fact that a lifter of Kim’s size withstood that load without injury challenges the assumption that such weights would “snap” any normal person. It appears with specialized training, the human musculoskeletal system can be conditioned to tolerate immense forces, at least in optimal positions. That said, experts have cautioned that Kim is likely an outlier – most people would risk blown out discs or tendons attempting this. The viral discussions about “40 kN on the spine” highlight a positive effect too: increased awareness of safety and load management. Many in r/Fitness expressed concern, which opens dialogue about how to push boundaries intelligently. Kim’s feat doesn’t mean everyone should try 6× BW rack pulls, but it has inspired interest in gradual high-load training (e.g. heavy rack holds, partials) as a concept, while reminding us that proper progression and respect for biomechanics are crucial. In essence, he expanded the map of human strength, but also shone a light on where the red lines of risk lie (tendons, spine, equipment failure, etc.) . This duality – pushing limits vs. recognizing limits – is now a hot topic in training forums after Kim’s lift.
Conclusion
Eric Kim’s 6.7× bodyweight rack pull is a landmark moment in strength sports, not because rack pulls will become a competitive event, but because it redefines our expectations of human potential in lifting. The feat has been verified by video and community scrutiny, and while unofficial, it stands as the heaviest recorded rack pull relative to body weight. The lift’s significance spans from biomechanics (demonstrating how strategic leverage and adaptation can break barriers) to training philosophy (challenging what methods and limits we consider sacrosanct). In comparing Kim’s performance to other elite lifters, it’s clear we witnessed an outlier achievement – one that blew past prior records and even past scientific projections. Perhaps most importantly, the shockwaves from this lift have prompted lifters, coaches, and researchers alike to revisit their “iron gospel.” As one commentary put it, this was a “flag on the moon” moment – planting a flag beyond what was thought possible . It has galvanized discussion, inspired memes and hashtags, but also expanded the realm of possibility in strength training. Whether seen as a unique stunt or a paradigm shift, Eric Kim’s 503 kg rack pull has earned a place in strength lore, reminding us that the limits of human strength are not fixed numbers but targets to be challenged – with gravity itself as the only final judge .
Sources: Verified social media footage and analysis ; strength databases and records (Open Powerlifting, BarBend) ; expert commentary from coaches and sports scientists ; Eric Kim’s own detailed recap and blog analysis for context . All evidence indicates the 6.7× bodyweight rack pull is real, and its implications for strength training are both inspiring and thought-provoking. The conversation it started is likely to continue as athletes digest what this means for the future of “impossible” feats.