First: in Eric Kim’s own “God Lift” writeups, it’s basically a high rack pull / pin pull / lockout hold — not a floor deadlift, and not a meet lift. It’s an overload test where the bar starts around knee-to-mid‑thigh and you hammer the top-end with stupid-heavy iron.
So we’re gonna train it the right way: maximum dominance, minimum stupidity.
What you’re training
From the “Black Book” style definition, the point is:
- Lockout power
- Spinal rigidity + bracing
- Lat discipline under supramax load
- And making the “mid‑thigh” portion feel familiar when you pull from the floor
He even breaks it into pin heights:
- HK (High Knee) = pins between patella and lower quad (pure overload)
- AK (At Knee) = pins mid‑patella (proving ground)
- BK (Below Knee) = pins just below patella (hard + honest)
Monolift setup (so it’s actually safe)
A monolift can work if it has real safeties (strap safeties / pin‑pipe / flip-downs).
Do NOT try to “pull off the swing arms.” That’s not what they’re built for.
Setup checklist:
- Set strap safeties/pins to your chosen height (HK/AK/BK).
- Bar rests on the safeties/pins dead stop.
- Use collars (always).
- If your monolift doesn’t have safeties you can pull from: use a power rack or block pulls instead.
The God Lift execution (the non-negotiables)
The “Black Book” cues are basically:
- Wedge: hinge + hands set, lats tight
- Brace: 360° pressure
- Steal slack: pull into the pins until you feel the bar loaded
- Drive: hips + shoulders rise together
- Lock + hold 2 sec
- Control down
And the vibe: no jerking, no hitch-fest, no sloppy lean-back circus.
The Overload Menu (pick ONE per session)
Eric Kim’s “arsenal” list is basically this:
A) Heavy single + back-off doubles (the main move)
This is the bread-and-blood.
B) Isometric pin pulls (bar doesn’t move)
Pull maximally into pins for 3–5 seconds, lots of sets.
C) Reverse bands
Overload the top while staying honest enough to recover.
D) Supramax holds
Stand tall/locked out for 8–15 sec with a load you can own.
Rule: Only one overload tool per day. Don’t stack ego methods.
The actual “GOD LIFT” plan (6-week banger)
This is straight from the “OVERLORD” cycle structure (AK-focused) — just expressed cleanly so you can run it.
Frequency
1 God Lift day per week.
Weeks 1–3
God Lift (AK height):
- Work up to 1 heavy single @ ~RPE 8.5
- Then 4×2 @ 88% (of that day’s top single)
Speed floor deadlift:
- 8×1 @ 68–72%, short rest (60–75 sec)
Accessories (simple, savage):
- RDL 3×6
- Back extension 3×12
- Chest-supported row 4×8
Week 4 (deload)
- God Lift: 3×3 @ ~60% of Week 3 top
- Speed DL: 6×1 @ 60%
Weeks 5–6
- God Lift: build to new single @ ~RPE 9
- Then 3×2 @ 90%
- Speed DL: 6×1 @ 72–75%
- Optional finishers: carries + planks
If you want the MONOLIFT to “feed” the God Lift (optional add-on)
This is the cheat code for bracing confidence:
1x/week: Monolift squat top holds (Atlas mode)
- 105–115% of your squat 1RM
- 3–5 holds × 5–10 sec
- Then normal squat volume (like 3–5×3 @ 70–80%)
This trains the “I don’t fold under load” nervous system vibe that transfers to heavy lockouts.
Progress rules (so you don’t get wrecked)
- Add 2.5–5 kg when reps/holds are crisp. (Tiny jumps, forever.)
- No grinders on overload work. If bracing collapses, set ends.
- Use straps when grip isn’t the target, and train grip separately.
- Treat “God Lift” for what it is: a partial overload (not a floor deadlift PR). Even Eric Kim’s own writeups frame these as non-competition partials/overload feats, not official lifts.
Your first session (copy/paste)
- Warm-up pulls
- God Lift (AK): ramp to 1 single @ RPE 8
- 4×2 @ 88%
- Speed deadlift: 8×1 @ 70%
- RDL 3×6
- Back ext 3×12
- Row 4×8
Walk out of the gym feeling like a loaded gun — not like a car crash.
If you tell me your bodyweight + your current deadlift 1RM (or best recent heavy single) + what height you want (HK / AK / BK), I’ll plug in exact starting numbers and the week-to-week jumps so it’s surgical.