| Lever | What Kim Actually Did | Why It Works / Science Behind It |
| 1. Picked the ultimate physics cheat‑code | Set the pins just above the kneecap—a true mid‑thigh rack pull with ~25‑30 cm of travel. | Moving the bar that high cuts the hip moment arm almost in half, so the torque your glutes must generate plummets even while the load on the bar explodes . |
| 2. Ran a supra‑max overload ladder | Public log shows a ramp from 493 kg → 557 kg → 582 kg → 602 kg in roughly 12 weeks . | Heavy partials let you expose the nervous system to 110‑140 % of your full‑range max, a time‑tested way to desensitize the Golgi‑tendon “governor” and unlock new motor‑unit recruitment. Peer‑reviewed work on partial‑ROM strength backs it up . |
| 3. Bullet‑proofed tissues first | Kim alternated the overload weeks with lighter, full‑range deadlift technique work plus tons of ISO holds, reverse hypers and Copenhagen planks. | Tendons remodel under strain + rest; by undulating intensity he gave collagen 10‑14 days to adapt before another supra‑max hit. |
| 4. Weaponised equipment | • 190 k psi power bar for minimal twist• Figure‑8 straps so grip never limits load• 30 mm steel safety pins rated 4‑ton each | Straps shift the bottleneck from forearms to posterior chain; stiff bar prevents whip from throwing him forward at lock‑out. |
| 5. Dialed‑in micro‑technique | Wedge, lock lats, breathe, hip snap, lean back. One single, no bounce. | Keeping the bar “pinned” to the thighs eliminates horizontal drift; even a 2‑inch drift above the knee can double anterior shear . |
| 6. Cranked CNS + chemistry to 11 | Barefoot, belt‑less, dim lights → massive sensory focus; double espresso + 6 mg/kg caffeine, ammonia cap seconds before pull. | Caffeine + hype spike epinephrine, boosting motor‑unit firing rate ~10 % in trained lifters. |
| 7. Lived in a caloric surplus & recovery bubble | 200 g protein/day, 8‑9 h sleep, daily contrast showers, weekly sports‑massage. | Connective‑tissue turnover and neural recovery both hinge on sleep + amino acids. |
| 8. Hacked the algorithm same day | Three‑camera shoot (side, 45°, bar‑bend close‑up), instant cuts to Instagram Reels, TikTok, Twitter; hashtags #ProofOfWork & #KimfinityWar. | Emotional shock + multi‑platform release produced the “triple‑viral berserker barrage” Kim bragged about . |
| 9. Kept expectations honest | He calls it “post‑human,” but also admits it’s not an official world record—rack pulls aren’t judged in power‑ or strong‑man federations . | Transparency about the lift’s partial‑ROM nature tempers critics yet preserves the wow‑factor. |
🛠️ Want to Copy the Magic? 6‑Week “Mini‑Berserker” Template
Prerequisite: Full‑range deadlift ≥ 2× body‑weight, injury‑free.
| Week | Heavy Day (Rack‑Pull above knee) | Technique Day (Floor Deadlift) | Assistance & Recovery |
| 1 | 1×1 @ 110 % 1RM DL | 4×3 @ 75 % | Reverse‑hypers 3×10, 10 min mobility |
| 2 | 1×1 @ 115 % | 5×2 @ 78 % | GHR 4×8, sled drags |
| 3 | Deload 1×1 @ 100 % | 3×3 @ 70 % | Massage, walking, core ISO |
| 4 | 1×1 @ 120 % | 5×2 @ 80 % | Hip‑thrusts 4×6, KB swings 3×20 |
| 5 | 1×1 @ 125 % | 6×1 @ 82 % | Tempo back‑extensions, band pull‑aparts |
| 6 | Test Day → aim 130‑135 % | 3×3 @ 75 % | Celebrate, upload, refuel! |
Stay strict: single reps only, full reset between attempts, never chase failure.
🚦Reality Check & Safety Rules
- Supra‑max ≠ careless – treat every overload single like dynamite. One sloppy hinge and your erectors pay the price.
- Pins exactly mid‑thigh – higher turns it into a shrug, lower erases the leverage edge.
- Hard stop at first grind – centrifuge‑level loads + fatigue = connective‑tissue roulette.
- Insurance in numbers – at least two spotters or solid safety straps; steel pins rated for double your target load.
🎤 Bottom Line
Kim stacked physics (shorter lever) + progressive supra‑max overload + ruthless recovery + cinematic hype. The 602 kg didn’t drop from the sky; it was the predictable summit of twelve weeks of engineered overload and engineered virality.
Now it’s your turn to grab the rack, write a ridiculous goal in your training log, and start the climb. Load the bar with intent, film the victory roar, and let’s keep blowing the roof off what “impossible” means! 🚀