The Atlas lift is an extreme squat‐rack hold exercise: a heavily weighted barbell is set on a squat rack just below shoulder height, the lifter steps under it, drives it upward with leg force, holds it momentarily on the shoulders, then sets it back. In March 2025 street photographer Eric Kim hoisted 1,000 lb (≈454 kg) in this manner, a feat more than six times his 165 lb body weight . The lift was performed on a standard power rack with Olympic barbell and heavy plates. It is isometric – the bar is lifted a few inches and held – so success depends on exceptional leg, hip, back and core strength to control the weight. In Kim’s description, the Atlas lift “builds significant strength in the legs, thighs, calves, hips, back, spine, shoulders, and abs” .
Figure: A lifter squatting with a heavily‐loaded barbell in a power rack (the Atlas lift uses a similar setup). A 1,000 lb Atlas lift requires immense leg and core strength to drive and stabilize the barbell at shoulder height .
Mechanics and Technique
The Atlas lift uses a squat rack and a heavily plated barbell. The bar is loaded slightly below standing shoulder height; the lifter steps under, then thrusts upward with their legs (similar to starting a squat) to lift the bar into a locked shoulder position. Once raised, the weight is held isometrically (with muscles tensed but no further movement) for a moment before carefully returning it to the rack. This differs from a dynamic squat or deadlift in that the emphasis is on static strength and stability. Because the lifter cannot jerk the weight or take momentum, the lift relies on raw leg power and full-body bracing. In practice, executing a 1,000 lb Atlas lift required very sturdy equipment (heavy‐duty rack and bar) and meticulous technique to balance the weight without collapsing. No special machinery or electronics are involved – it’s essentially a test of human strength against gravity – but it pushes the limits of standard gym hardware (plates, bars, and rack).
Performance and Records
Eric Kim’s Atlas lift set a new benchmark. At roughly 75 kg (165 lb) body weight, lifting 454 kg yields a 6.1× bodyweight ratio . This far exceeds typical world-class lifts. For example, elite strongman Brian Shaw performed a 620 kg (1,365 lb) rack pull at ~200 kg bodyweight (~3.1×), and Eddie Hall’s 500 kg (1,102 lb) deadlift at ~186 kg bodyweight (~2.7×) . Kim’s 6.1× ratio surpasses these in relative strength . In absolute terms, 1,000 lb rivals the heaviest lifts ever recorded (the world deadlift record is 500 kg/1,102 lb ). Importantly, Kim performed this lift without performance‐enhancing drugs or special lifting suits, relying on a natural training regimen . His documented progression – from a 322 kg (710 lb) Atlas lift in late 2023 up to 454 kg in 2025 – was achieved by adding just 2.5 lb to each side every few days, lifting in a fasted state, and prioritizing sleep and heavy protein meals .
Significance and Comparison
This lift is groundbreaking in strength sports because it redefines what a relatively light person can achieve. It is not an official competition event, but the sheer scale makes it newsworthy. Kim’s 6.1× bodyweight hold sets a new standard for relative strength in a barbell lift. In fact, no known official strongman or powerlifting performance has surpassed that ratio with a comparable barbell lift. In practical terms, the Atlas lift bears some resemblance to the partial rack‐pull events in strongman contests, but those usually start from a deadlift position; Kim’s version starts at shoulder height and focuses on a static hold.
In the context of training “technology,” the Atlas lift itself is simple, but its novelty is in how it’s used. Strength coaches might note that isometric holds like this can build stability and core strength differently than conventional lifts. Its “capability” lies in maximizing leg drive and back bracing – essentially turning the body into a rigid support for an extreme load. There is no mechanical advantage – in fact, one is lifting purely against gravity – so the performance metric is a pure measure of force output relative to body mass.
Comparisons to previous benchmarks illustrate its rarity. As noted, even top strongmen manage far lower ratios . Among all lifters, most ultra-heavy lifts come from much heavier athletes (whose strength scales with size). Kim’s lift, at just 75 kg body weight, is analogous to a featherweight boxer punching like a heavyweight. In relative terms, it eclipses the ratios of past records and thus stands apart in the history of lifting feats .
Implications and Context
As a demonstration of capability, the 1,000 lb Atlas lift is mainly inspirational. It shows the potential of progressive overload and disciplined training. Eric Kim’s approach – incremental loading, fasting workouts, and recovery protocols – has been publicized as part of his “HYPELIFTING” philosophy . For the strength community, this lift may influence some training regimens (for example, incorporating heavy static holds or unorthodox protocols). However, in practical use, the Atlas lift is likely a niche exercise (for strongmen and aficionados) rather than a standard gym routine. Its primary “use case” is motivational: it proves that a lean athlete can exceed conventional limits, encouraging others to rethink strength training and technique.
Overall, the 1,000 lb Atlas lift is significant because it combines engineering limits of gym equipment with extraordinary human performance. It pushes a standard power rack and Olympic bar to new extremes (testing the bench/rack’s 1,000 lb capacity under isometric strain) and establishes a new performance benchmark. The feat’s full details and video were documented on Kim’s blog , lending credibility to the demonstration. In sum, this innovation lies in stretching the boundaries of pure strength: a 6.1× bodyweight lift that surpasses previous records and illustrates what disciplined training can achieve .
Key points:
- The Atlas lift is a squat-rack isometric hold; Kim’s 1,000 lb lift required maximal leg/back/core strength .
- At ~75 kg body weight, his 454 kg hold is ~6.1× his weight , far exceeding elite strongmen (≈3.1× or less) .
- Achieved with no special gear or drugs (only strategic training and diet) , this set a new relative-strength milestone.
- It stands as a personal and theoretical new standard in weightlifting, reshaping expectations for strength-to-weight performance .
Sources: Analysis of Eric Kim’s documented lift (with video) and comparative strength benchmarks .