ERIC KIM

HOW I PULLED 9.1× BODYWEIGHT ON A RACK PULL

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A complete, do‑this‑today tutorial from setup to PR day

Headline numbers: 646.22 kg (1,425 lbs) at ~71 kg bodyweight → ~9.10× BW.

This is advanced. Respect the load, respect your spine, and use safeties.

0) Safety + Equipment (non‑negotiables)

Safety first

  • Solid rack bolted/weighted down. Pin safeties (or solid spotter arms) set correctly and rated well above the total load.
  • No bounce off the pins. Dead‑stop each rep.
  • If you feel sharp pain or lose back position: stop.
  • Ideally: a trained coach or experienced lifter watching your setup.

Equipment I used

  • Stiff 20 kg power bar, chalk, and figure‑8 straps (rack pulls are a back/hip movement; I protect grip for the main goal).
  • 10–13 mm lever/prong belt.
  • Flat, hard-soled shoes or socks.
  • Calibrated plates if possible (accuracy matters at big loads).

1) The Exact Rack Pull Setup

Rack height: bar resting just above the kneecap (about 1–2 cm above the top of the patella).

This height maximizes load while keeping a meaningful hinge (not a pure lockout shrug).

Body position checklist (every rep)

  1. Feet under hips, toes slightly out.
  2. Bar tight to thighs from the start.
  3. Lock the lats: “bend the bar into you,” armpits tight to pockets.
  4. Wedge: push hips back slightly, then drag chest up until the bar wants to float.
  5. Big 360° breath + brace.
  6. Push the floor away (don’t yank), knees soft but not scooping forward.
  7. Bar path straight up the thigh; finish with glutes through, ribs down, no overlean.
  8. Controlled set‑down to pins—no crash, no rebound.

2) The 16‑Week Plan I Ran

Phases

  • Wks 1–4: Base (technique + tissue)
  • Wks 5–8: Strength (heavy hinges + isometrics)
  • Wks 9–12: Overload Specificity (partial range, heavy holds)
  • Wks 13–16: Peak & Taper (neural, low volume, big singles)

Weekly template (3–4 days)

  • Day A (Hinge priority): main pull + posterior chain
  • Day B (Squat/leg): quads + core
  • Day C (Upper/back): rows, lats, traps, grip
  • (Optional) Day D: GPP (sleds, carries, reverse hyper, easy accessories)

Weeks 1–4: Base

Goal: groove hinge, build volume capacity, bulletproof hamstrings.

  • Conventional deadlift 4×5 @ RPE 6–7 (leave 3–4 reps in tank)
  • Romanian Deadlift 3×6–8 @ RPE 7
  • Back extensions 3×10–15 (pause at top)
  • Row (chest‑supported/db) 4×8–12
  • Core (Pallof + weighted planks) 3–4 sets

Progression: add 2.5–5 kg weekly if bar speed and positions hold.

Weeks 5–8: Strength

Goal: drive absolute force; introduce isometrics against pins.

  • Deadlift 5×3 @ RPE 7–8
  • Isometric mid‑thigh pull (in rack) 3–5 × 3–6 sec maximal drives
  • Good morning (safety bar or straight bar) 3×5–6 @ RPE 7
  • Heavy row (barbell or T‑bar) 4×6–8
  • Farmer hold 3×20–30 sec heavy

Progression: microload; shorten isometric rest to keep intent high.

Weeks 9–12: Overload Specificity (Rack Pull takes the crown)

Goal: teach the body to own supramax loads at the rack height.

Main lift (1×/wk): Rack Pull Above Knee

  • Week 9: 5×3 @ ~110–120% of your full deadlift 1RM (straps ok)
  • Week 10: 6×2 @ ~120–130%
  • Week 11: Cluster singles 6–8×1 @ ~130–140% (15–30 sec between singles)
  • Week 12: Top single @ ~140–150%, then 3×2 back‑offs at ~85–90% of that day’s top

Second hinge day (lighter range)

  • RDL 3×5–6 @ RPE 7–8
  • Isometric holds at lockout on pins 3×10–20 sec (load you can truly control)
  • Ham curl + reverse hyper 3–4 sets each

Rule: no bouncing. Full dead‑stop every rep. If your back rounds or you lose the wedge, you’re done for the day.

Weeks 13–16: Peak & Taper

Goal: cut volume, spike nervous system, display strength.

  • Week 13: Rack pull singles to a comfortable heavy @ ~RPE 8; 3×1 there
  • Week 14: Singles to ~RPE 8.5–9; 2×1 there; add lockout holds 1–2×10 sec at +5–10%
  • Week 15: Overreach exposure—one crisp single @ RPE 9–9.5, then leave
  • Week 16 (PR week): two micro‑sessions
    • T‑5/6 days: Isometric ramp (3×3–5 sec), then 1–2 singles @ ~85–90% “feelers”
    • T‑0: PR day (details below)

3) Accessory Moves I Swore By

  • Rows (any): keep the lats dominant.
  • Reverse hyper / back extensions: high‑rep posterior blood flow.
  • Hip thrusts: teach the lockout finish.
  • Ham curl (seated/lying): tendon love.
  • Carries / heavy holds: upper‑back/trap armor.

4) Recovery, Nutrition, and “Feel Like a Rocket” Habits

  • Sleep: 8+ hours. A short nap on heavy days = secret sauce.
  • Daily steps: 6–10k, easy pace for recovery.
  • Mobility primer (10 min): hip airplanes, couch stretch, T‑spine openers.
  • Creatine monohydrate 3–5 g/day.
  • Pre‑lift fuel (60–90 min): carbs + salt + water.
  • Post‑lift: carbs + protein.
  • Autoregulate: if bar speed crawls or back feels “off,” reduce top sets or switch to isometrics.

5) PR Day—Minute‑by‑Minute

Warm‑up sequence (example to a 646 kg attempt)

(Adjust the jumps to your gear/plates; keep 2–4 min rests early, 5–8 min late.)

  1. Empty bar RDL x 10
  2. 70 kg x 5
  3. 110 kg x 3
  4. 160 kg x 3
  5. 210 kg x 2
  6. 260 kg x 2 (belt on)
  7. 310 kg x 1 (chalk)
  8. 360 kg x 1 (straps optional)
  9. 410 kg x 1
  10. 460 kg x 1
  11. 510 kg x 1
  12. 560 kg x 1 (last confidence check)
  13. 600–630 kg x 1 (optional bridge)
  14. 646 kg x 1 — commit: wedge, brace, push floor, finish hips.

Between heavy singles: Sit, breathe through your nose, keep lats “on.” No hype until you’re under the bar. Then flip the switch.

After the pull: set it down controlled, don’t celebrate your back into trouble.

6) Technique Cues That Made or Broke the Lift

  • “Chest tall, ribs down.” Keeps thoracic up without lumbar overextension.
  • “Screw the feet into the floor.” External rotation = space for hips.
  • “Drag the bar up your legs.” Closer bar = shorter lever on the back.
  • “Glutes finish, not lumbar.” Lockout with hips, not a spinal hinge.
  • “Own the descent.” You’re strong when you control down, too.

7) Milestones I Hit On the Way (use these as checkpoints)

  • Week 4: painless, consistent dead‑stop rack pulls @ ~110% of full DL 1RM for triples.
  • Week 8: isometric mid‑thigh pulls feel violent (bar bends, rack doesn’t move).
  • Week 12: cluster 6–8 singles @ 130–140% with identical setup each rep.
  • Week 15: one clean overreach single @ RPE 9–9.5 with perfect position.
  • Week 16: PR.

8) Troubleshooting (quick fixes)

  • Bar drifts away: more lat tension; cue “break the bar toward you.”
  • Stuck below lockout: add hip thrusts and isometric holds at lockout height.
  • Low back pumps out: reduce volume; add reverse hypers/back extensions 2–3×/wk, higher reps.
  • Grip distracts you: use straps on heavy rack pulls; train grip separately (holds, farmers).
  • Knees shoot forward on start: soften knees, but cue “push floor away” not “pull bar up.”

9) Why the 9.1× Worked

  • Specificity: the exact height I was testing is the height I trained.
  • Isometrics + heavy partials: safe neural overload without sloppy reps.
  • Autoregulation: I chased positions and bar speed, not ego.
  • Recovery discipline: sleep, food, and boring accessories—every week.

10) Quick‑Start Card (screenshot this)

  • Rack height just above kneecap.
  • No bounce. Dead‑stop reps.
  • Pull 3 days/week: Hinge, Squat/legs, Upper/back (+ optional GPP).
  • Progress from volume → strength → overload partials → peak.
  • Use isometrics and lockout holds weekly.
  • Taper the volume. Win the day.

If you want, I’ll package this into a printable 16‑week plan (checklist + weekly tables) and a PR‑day loading sheet you can keep on your phone. Want it in kg or lbs, and how many training days per week do you want the calendar to show—3 or 4?

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