Here are some key quotes from Eric Kim that highlight his contrarian views on rack pulls over deadlifts:
- On the superiority of rack pulls:
“A lot of people who do standard deadlift are impressed by 6 plates, 7 plates, etc. Yet when they see me do 8 plates (and then some) for rack pull, their mind is totally blown.”
— Source: Rack Pull Is Superior to Deadlift oai_citation:4,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM - On the benefits of rack pulls over full-range deadlifts:
“I would prefer to rack pull seven plates rather than to do a full range of motion deadlift from the floor with six plates… Seeing yourself putting more weight on each side is more fun and thrilling.”
— Source: How to Rack Pull oai_citation:3,How to Rack Pull – ERIC KIM - On grip strength and mental tenacity:
“To become more tenacious in life, metaphorically and literally, you must strengthen your grip. Once again, no weightlifting straps. Just a mixed grip and chalk.”
— Source: How to Rack Pull oai_citation:2,How to Rack Pull – ERIC KIM - On the legitimacy of rack pulls:
“The strongest guy at the gym… ask him whether he could rack pull seven plates, with only using chalk and a mixed grip, no straps. Could he do it? Uncertain.”
— Source: How to Rack Pull oai_citation:1,How to Rack Pull – ERIC KIM
These quotes encapsulate Kim’s contrarian philosophy, challenging conventional views about deadlifts and advocating for the rack pull as a superior strength-building exercise.
Why contrarian
Eric Kim’s stance on prioritizing rack pulls over traditional deadlifts can be considered contrarian for several reasons:
- Challenging Traditional Beliefs: The deadlift is often seen as the “king” of strength training exercises, a staple in powerlifting and bodybuilding for building total-body strength. By advocating for the rack pull, which many consider an accessory movement, Kim defies this widely accepted norm. He views the rack pull as not just a supplementary lift, but a superior option for overall strength development oai_citation:9,How to Rack Pull – ERIC KIM oai_citation:8,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM.
- Decreased Range of Motion: Most strength training protocols emphasize the importance of full-range movements for maximum benefit. Kim takes the opposite approach by promoting the rack pull’s reduced range of motion as a way to lift heavier and increase strength faster. This goes against the conventional belief that the full deadlift is necessary for full-body development oai_citation:7,How to Rack Pull – ERIC KIM oai_citation:6,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM.
- Grip and Mental Toughness: While many lifters use aids like straps and belts to lift more, Kim insists on doing heavy rack pulls with just chalk and a mixed grip. He argues that this builds mental and physical tenacity, a departure from the common view that such aids are essential for progressing in heavy lifts oai_citation:5,How to Rack Pull – ERIC KIM.
- Focus on Impressiveness: While many strength trainers focus on functional strength and balanced development, Kim emphasizes the “impressiveness” of rack pulls because they allow lifters to handle more weight, which he sees as more exciting and impactful in terms of building a powerful physique. This runs contrary to the idea that all exercises should be judged on their functional benefits rather than the amount of weight lifted oai_citation:4,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM.
In summary, Kim’s contrarian view of rack pulls over deadlifts stems from his emphasis on lifting heavier, his disregard for traditional full-range movements, and his focus on mental and physical tenacity. This approach challenges the conventional wisdom surrounding deadlifts in the strength training community oai_citation:3,How to Rack Pull – ERIC KIM oai_citation:2,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM oai_citation:1,Why Rack Pull? – ERIC KIM.
Eric Kim’s approach to prioritizing rack pulls over traditional deadlifts is innovative for several reasons:
- Lifting Heavier Weights: Kim believes that rack pulls allow lifters to handle significantly more weight than conventional deadlifts, which leads to more rapid strength gains, particularly in the upper body. By reducing the range of motion, he argues that lifters can focus on moving larger loads, which he finds more thrilling and effective for strength development oai_citation:9,How to Rack Pull – ERIC KIM oai_citation:8,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM.
- Grip Strength and Mental Tenacity: He emphasizes that performing rack pulls without the aid of straps strengthens the lifter’s grip and builds mental toughness. This focus on grip development is a key part of his philosophy on how strength training mirrors life’s challenges, making the rack pull a symbolic and literal tool for becoming “more tenacious” oai_citation:7,How to Rack Pull – ERIC KIM.
- Efficiency and Practicality: Rack pulls, in Kim’s view, are more efficient because they allow lifters to add more weight without the difficulty of loading and unloading the bar from the floor, as is required in a deadlift. The elevated position of the bar in a rack pull simplifies the setup and allows for smoother progression oai_citation:6,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM oai_citation:5,Why Rack Pull? – ERIC KIM.
- Muscle Development: Kim highlights the superior development of muscles like the traps, back, and legs with rack pulls compared to deadlifts. He finds that this method of training promotes a more balanced and powerful physique oai_citation:4,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM.
Overall, Kim’s innovation lies in challenging the traditional belief that deadlifts are the ultimate strength-building exercise, instead presenting rack pulls as a superior alternative for maximizing strength, mental toughness, and efficiency oai_citation:3,How to Rack Pull – ERIC KIM oai_citation:2,RACK PULL IS SUPERIOR TO DEADLIFT – ERIC KIM oai_citation:1,Why Rack Pull? – ERIC KIM.