Training Background and Preparation
Eric Kim is a 75 kg (165 lb) hobbyist lifter – not a famous powerlifting champion or strongman, but a self-described “former street photography blogger” who turned to extreme strength training . Standing only 5’6″ (1.68 m), Kim took an unconventional approach focused on one-rep max feats, a carnivore-style diet, and minimal equipment . In July 2025 he stunned the strength world by rack-pulling 602 kg (1,327 lbs) – over 8× his bodyweight – in his garage gym . This wasn’t a sudden miracle: it was the result of months (if not years) of specific preparation and progressive overload. Kim did not jump straight to 600 kg; he gradually worked up through 400 kg, 500 kg, and 550 kg partial pulls, conditioning his body to astronomical loads before attempting the record lift .
Kim’s training philosophy can be described as “maximalist” overload training. He frequently performed maximal single-rep lifts with very heavy weights and few assistance exercises, emphasizing neural adaptation to heavy loads . This approach echoes old-school strongmen like Paul Anderson (who used partial lifts) and Westside Barbell methods of training the deadlift lockout with rack pulls . The idea is that handling supramaximal weights in a partial range builds confidence and “teaches” the nervous system and connective tissues to handle heavier loads than one’s full-range max. Coaches have long used rack pulls for this reason – you can load more weight than from the floor to **“acclimate to heavier loads” and improve your grip strength while building a bigger, stronger back . Kim’s 8× bodyweight pull is the ultimate case study of that approach in action . By routinely overloading above 500 kg in training, he essentially taught his CNS that such weight was “normal,” so when 602 kg was on the bar his body didn’t shut down in shock . As one coach noted, Kim’s “6×–8× bodyweight madness” demonstrates the payoff of extreme progressive overload – pushing beyond perceived limits so that the limits themselves expand .
Key aspects of Kim’s preparation included:
- Gradual Progressive Overload: Kim added weight in small increments and micro-loaded his rack pulls over time, often by as little as 5–10 kg at a time . He joked that “the bar has no sympathy for wishful thinking,” meaning you can’t rush huge jumps . For example, after conquering ~550 kg, he planned a modest increase to ~561 kg, then onward, rather than leaping straight to 600+. These manageable jumps allowed his body to adapt without a sudden dangerous spike in stress. He also alternated rack pull sessions with full-range deadlift sessions on a weekly basis – one week pulling from the floor (up to ~90% of his max), the next week doing a supra-maximal rack pull above 100% . This way he maintained conventional deadlift strength and technique (so his legs and back stayed trained through a full range), while still getting the overload benefit from rack pulls. The cycling also gave his joints a break from constant ultra-heavy partials and helped avoid burnout .
- Recovery Emphasis (“Recover Like a Pro”): Lifting extreme weights week after week meant recovery was as crucial as training. Kim prioritized sleep, diet, and rest on par with an elite athlete. He reportedly slept 8–12 hours per night (“bear sleep,” as he called it) to let his body recuperate . His diet was an all-meat, high-calorie carnivore diet, often fasting ~18 hours then feasting on 5–6 lbs of red meat in one meal . This provided enormous protein and nutrients to rebuild muscle and strengthen connective tissues. Kim avoided most supplements, preferring whole foods (red meat, organ meats, eggs) to fuel his training . By maximizing sleep and nutrition, he gave his body the building blocks and downtime needed to adapt to the pounding of heavy training. He also managed stress and took planned deloads every few weeks to allow his tendons and ligaments to recover . This recovery-centric approach was vital in preventing injury despite the unprecedented loads.
- Mindset and Motivation: Throughout his journey, Kim leveraged accountability and hype to push himself. He filmed every big lift and shared milestones on his blog and social media, essentially creating a “global hype squad” following his progress . This public accountability added pressure to succeed but also supplied him with encouragement. He dubbed his 602 kg attempt “Stronger than God” as a tongue-in-cheek hype mantra , and used intense focus techniques (citing Stoic philosophers and unleashing a primal roar during the lift) to psych himself up . The underdog narrative – a lone lifter in a tiny garage aiming for the “impossible” – became part of the allure. Fans found him relatable and inspiring, proof that “grit and creativity can trump fancy equipment” . This mindset kept him motivated through the grueling training, and mentally prepared him to attack the 602 kg lift with confidence.
In short, Eric Kim’s ability to pull 602 kg was no fluke – it was built on a foundation of systematic overload training, careful planning, intense recovery discipline, and a bit of showmanship. By the day of the lift, his body and mind had been hardened for the task, having gradually embraced ever-increasing weights and adapted to handle them.
Biomechanics and Technique of the Lift
What exactly enabled a 75 kg man to lift 602 kg, mechanically speaking? The secret lies in the modified movement he used (a rack pull from mid-thigh height) and excellent execution of technique under load. A rack pull is essentially a partial deadlift where the bar starts elevated off the floor (in Kim’s case, on power rack safety pins set around knee to mid-thigh level) . This dramatically shortens the range of motion and provides a more favorable leverage profile compared to a full deadlift. Kim didn’t have to budge the weight from the floor – the most difficult part of a deadlift – which “bypassed the deep leg drive” and sticking point off the floor . Instead, he began at a point where the knee and hip angles were more extended, allowing a more upright torso position and putting him in a mechanically stronger posture . In other words, it’s like performing only the top half of a deadlift, which for most lifters is the stronger half of the movement. By eliminating the weakest range, he could focus on the hip extension and upper back contraction needed to lock out the bar, without his lower back and quads being the limiting factor .
This leverage advantage is why partial pulls let an athlete handle far more weight than a full-range lift – often 35–50% more, according to strength coaches . Kim himself could deadlift nowhere near 600 kg from the floor, but from mid-thigh he could grind through to lockout by using the strong glute, hamstring, and back muscles at the top of the lift . As coach Mark Rippetoe joked about feats like this: a rack pull might be “half the work, but twice the swagger,” since the range of motion is half a normal deadlift, but the weight (and bragging rights) are much higher . Kim’s lift truly demonstrated that – it was only a few inches of movement, but those few inches carried an astronomical amount of weight.
However, “easier” is very relative here. Even with the higher start, moving 602 kg at all puts extreme stress on the body. Once Kim broke the bar off the pins, the entire load was bearing down on him at lockout. Biomechanically, the posterior chain did the lion’s share of work: Kim’s glutes and hamstrings drove his hips forward to straighten up, and his spinal erectors had to resist bending under a half-ton of load . His upper back and trapezius muscles also took on enormous strain to keep his shoulders pinned back and the torso upright at the finish . Observers could literally see the Olympic barbell bending like a bow under the weight – the steel bar flexed several inches from all the 25 kg plates, effectively turning into a giant spring . (That bar “whip” gives a small benefit – not all plates lift at the exact same instant – but ultimately 602 kg had to be held at lockout.) Kim held that weight for a moment to show control, essentially supporting thousands of pounds of compressive force through his skeleton. The feat required every ounce of strength and stabilizer engagement he had. In Kim’s own words, the spinal erector and trap overload from such a rack pull is “savage” – even with easier leverage, the strain at lockout is off the charts .
Critically, Kim maintained solid technique throughout this monstrous lift. Video footage and expert analyses noted that his form stayed surprisingly tight and methodical. He set up with a strong brace (no belt, so he had to tighten his core hard), gripped the bar likely with a double-overhand hook grip, and initiated the pull with a controlled drive of the hips . As the bar came up, he did not exhibit any wild hitching or rampant back rounding – he kept his back extension and pulled through smoothly (albeit slowly) to a full lockout stance . Witnesses commented that “no hitching, no downward dip” occurred even as he struggled, meaning he didn’t resort to sloppy form to complete the lift . He essentially leaned back and ground the bar upward a few inches until fully erect, then roared triumphantly once he stood tall with shoulders back . The entire range of motion was only a few inches – essentially the final portion of a deadlift – but Kim made those inches count with textbook execution. His ability to keep braced and finish the pull cleanly under such an insane load is a testament to his technical practice with heavy singles. It’s also a factor in avoiding injury: even at maximum strain, he did not allow his form to degrade into dangerous territory (no sudden jerking or asymmetrical twisting). After locking it out, Kim controlled the descent back onto the pins (dropping 600 kg carelessly could be hazardous) and immediately celebrated with his signature exuberance (“Stronger than god!” he yelled at the camera) .
In summary, the biomechanics of the rack pull gave Kim just enough of a leverage edge to attempt the “impossible,” and his technique ensured that advantage wasn’t wasted. By starting at mid-thigh, he avoided his weakest point and maximized use of his strongest muscle groups. Yet the lift still demanded unbelievable total-body tension and coordination – his core, back, hips, legs, traps, and even grip had to hold together under extreme load. Kim’s success came from marrying that mechanical opportunity with refined skill: he trained specifically to dominate those last few inches of a deadlift, and when 602 kg was loaded, he executed with precision and sheer grit.
Equipment and Supportive Gear Used
One of the most remarkable aspects of Kim’s 602 kg rack pull is what he didn’t use. In an era where many strength athletes rely on specialized gear to handle world-record weights, Eric Kim’s lift was done in an almost minimalist, “raw” setup. Here’s what he used – and didn’t use – during the lift:
- No Support Suit or Specialty Suit: Kim did not wear a powerlifting deadlift suit or any supportive canvas gear. Such suits can store elastic energy and protect the body in max lifts, but Kim went without. He performed the rack pull in just a T-shirt and shorts in his garage , with no additional bodysuit to assist. This meant there was no artificial boost or extra rebound helping him – the power had to come purely from his muscles and tendons. It also meant nothing was reinforcing his torso; he relied on his own core strength for stabilization.
- No Lifting Belt: Perhaps most shocking for a half-ton lift, Kim did not wear a weightlifting belt around his waist . A belt is almost universally worn by lifters attempting max deadlifts as it helps increase intra-abdominal pressure and support the spine. Kim forwent it, as he often does in training, which indicates his core had been trained to an extraordinary level. Lifting “beltless” forced his abdominal and lower back muscles to brace maximally to protect his spine during the 602 kg pull. Successfully holding that weight without a belt is an immense feat of core strength and speaks to how conditioned his midsection was .
- Barefoot and Basic Footing: Kim lifted barefoot on the concrete floor of his home gym . He did not use stiff-soled deadlift shoes or even a slight heel (like lifters sometimes prefer for positioning). Going barefoot can increase stability and help maximize force transfer through the feet, but it provides no extra support or leverage – it’s as raw as it gets. His stance was shoulder-width and he simply planted his feet on the floor with chalk for grip. The fact he was comfortable doing this under 600+ kg shows how practiced he was in that setup. (It also adds to the “folk hero” image – a man in a small garage, no fancy platform or footwear, just chalk on the hands and iron on the bar .)
- Minimal Use of Straps (Grip vs Straps): In many heavy deadlift or rack pull attempts, lifters will use lifting straps wrapped around the bar to help secure their grip (especially since 600 kg would rip most people’s grip open instantly). In Kim’s case, he is known for an exceptionally strong grip and often pulls with a double-overhand hook grip (wrapping the thumb under the fingers). Reports indicate that for the 602 kg attempt he did not use straps, sticking to his hook grip raw handhold . This is almost unbelievable – holding over 1,300 lb in one’s bare hands (even with a hook grip) is something virtually no one else has done. Some observers thought he must have secretly used figure-8 straps for that final lift, but the video evidence didn’t clearly show any straps, and Kim’s ethos of minimal gear suggests he likely went without . Even if he had used straps for safety, it’s worth noting he routinely pulled 500+ kg in training without them , so his forearm and hand strength were legitimately off the charts. Essentially, straps were not a key factor in his training; his grip had been forged to God-like levels by consistently holding enormous weights.
- Other Gear: Kim chalked his hands for better grip (standard practice) and used the power rack’s safety pins set at mid-thigh height to hold the bar before and after the lift . Those rack pins are of course what made it a rack pull. No wraps on his knees or elbows were used (since the movement doesn’t particularly require them and he wasn’t doing a full deadlift or squat). No figure-eight harness or straps beyond potentially normal wrist straps (which as noted, he likely didn’t use). In short, he approached the bar with essentially just his raw body against 602 kg.
The choice to train and lift with such minimalist gear was intentional. Kim has said that using less supportive equipment forced his stabilizer muscles and grip to develop to the highest level, since nothing was “helping” those weak links . By the time he attempted 602 kg, he had a vice-like grip and iron core developed from always lifting raw. This undoubtedly contributed to him surviving the lift uninjured – his body was not depending on external aids, so it had truly grown strong enough to handle the stress. As one analysis noted, Kim lifted “barefoot, without a belt, and reportedly without straps – essentially raw by powerlifting standards” . That makes his accomplishment even more mind-blowing, but also underscores how robust his body had to become to do it. It was just man against weight, with no technology in between.
Rack Pull Range of Motion vs. Conventional Deadlift
A crucial factor in both how Kim could lift such a massive weight and why he could do it relatively safely is the limited range of motion of the rack pull. A conventional deadlift starts with the bar on the floor, requiring the lifter to squat/bend down and lift the bar through a long range (from the floor up to the hips, passing the knees). In Kim’s rack pull, the bar started at roughly knee height (mid-thigh) on the rack pins . This meant the range of motion was only a few inches – essentially just the top portion of the deadlift, from just above the knees to full lockout at the hips .
By reducing the movement to those last few inches, Kim removed the most mechanically disadvantaged segment of the lift. In a floor deadlift, the lifter’s knees and hips are much more flexed at the start, putting the glutes and quads at a weaker length and often forcing the lower back to take a large shear stress. This is where most lifters struggle or get injured (the infamous “sticky” point off the floor). Kim completely avoided that zone. Starting higher = less joint bend = more favorable leverage. As noted, he could keep a more upright back angle from the get-go, which spared his lower back the extreme forward lean that occurs when picking up from the ground . It effectively turned the move into a pure hip hinge/lockout exercise, where he excels, rather than a full-range pull that would demand equal contribution from the legs and risk form breakdown at the bottom.
It’s important to note that Kim set the rack height deliberately at mid-thigh – low enough to still require a genuine hip extension to finish the lift, but high enough to eliminate the hardest part. If the pins were much higher (say upper-thigh height), the movement would degenerate into more of a “rack shrug” with minimal hip movement . Kim himself acknowledged that setting the pins too high makes it more of a partial shrug and less transferable to actual deadlifting . By keeping it at mid-thigh, he ensured that several inches of strong range were needed to lock it out, engaging his glutes and hamstrings significantly . In the video you can see he had to move the bar those few critical inches to go from bent-over to fully upright – it wasn’t just a tiny budge or an insignificant range. Those few inches, however, are the strongest few inches of a deadlift for any trained lifter, which is exactly why he could handle so much weight there.
To put it in perspective, the deadlift world record (full range) is 501 kg (done by Hafthor Björnsson in 2020) . No human has deadlifted 600 kg from the floor – physics and physiology likely won’t allow it with current human capabilities. But partial lifts have their own history: strongmen do events like the 18″ height Silver Dollar Deadlift, where the bar is raised on boxes (about mid-knee height). Even there, the record was 580 kg by Rauno Heinla . Kim’s rack pull at roughly the same height exceeded that by 22 kg . This shows how much of a difference range of motion makes: it took a person less than half Hafthor’s bodyweight to move a weight 100 kg above Hafthor’s record, simply by changing the lift to a higher starting point. In essence, range of motion is a huge determinant of how much weight can be lifted. Kim exploited that fact to reach an “impossible” number, but he did so in a controlled, strategic way, making sure the range was still meaningful for training carryover.
So compared to a conventional deadlift, Kim’s rack pull had far less distance to travel, avoided the weakest biomechanics, and allowed a focus on pure top-end strength. It’s a trade-off: you gain the ability to overload massively, at the cost of not testing full-range strength. Kim never claimed otherwise – as he cheekily responded to critics, “You’re darn right it’s not a full deadlift… Still – stand under 602 kg held at knee height and tell me it’s ‘easy.’ I’ll wait.” . In short, the limited range of motion was the key that unlocked a 600+ kg lift, but it was still an intensely challenging few inches that required everything he had. By carefully “respecting the ROM”, as he put it, Kim used the rack pull to chase a huge number without deluding himself about what a full lift would be .
Strength Adaptations and Conditioning that Enabled the Feat
Such a superhuman lift was only possible because Kim’s body underwent extraordinary adaptations through his training. The combination of heavy partials, full deadlifts, and recovery work forged a level of strength and resilience rarely seen. Here are some of the key adaptations and conditioning factors that enabled the 602 kg rack pull:
- Neural Adaptation and CNS Conditioning: One of the biggest factors was training Kim’s central nervous system (CNS) to handle extreme loads. Our bodies usually have self-protective inhibitions – if a weight is too heavy, your nervous system will “shut down” muscle recruitment to prevent injury. Kim systematically raised that threshold. By routinely handling 500 kg+ in training, he essentially reset his nervous system’s alarm level. Over time, his CNS began to treat those astronomical loads as approachable, not instantly terrifying. As one analysis put it, his training became a case study in neural adaptation: by exposing himself to 500–550 kg rack pulls regularly, “his CNS began to treat such loads as ‘normal,’ allowing him to approach the 602 kg attempt without his body shutting down or giving up prematurely.” In practical terms, he learned to generate insane levels of muscle fiber recruitment on command. When he grabbed that 602 kg bar, nearly every motor unit in his body fired in unison to drive the weight up, a coordination and intensity that few humans ever experience . This CNS conditioning is also why he didn’t crumble under the pressure – his brain and body were prepared for the onslaught of neural drive required. (He also likely trained his psychology – overcoming the mental intimidation of seeing 600+ kg on the bar – through gradual exposure and his hype mindset.)
- Tendon, Ligament, and Structural Fortification: Progressive overload training not only builds muscles but also strengthens connective tissues and bones (albeit more slowly). Across months of training, Kim’s tendons and ligaments in areas like the lower back, hips, knees, arms, and hands adapted to sustain higher and higher forces. By the time of the 602 kg pull, his body’s support structures had toughened to an extraordinary degree. Even so, the forces were enormous – one observer estimated over 40 kN of force going through his spine at lockout (though that was likely an exaggeration) . What’s clear is that without freakish levels of tendon and ligament strength, he would have been injured. Kim gave his connective tissues time to adapt by ramping up slowly and taking deload periods. Additionally, holding heavy partials can hypertrophy and stiffen tendons, making them more resistant to tearing. Kim’s success suggests his entire musculoskeletal system was “hardened” to act like an unyielding scaffold under load – bones, joints, and connective tissue locking together to support the weight . In short, he built an extremely robust frame through training, which is a big reason he didn’t snap under 602 kg. (It’s worth noting he was still cautious – he described the rack pull’s spinal loading as walking a razor’s edge and emphasized one must “respect the forces” involved . He knew his limits and stayed just within them.)
- Muscular Development and Specific Strength: Not surprisingly, Kim’s training led to huge strength gains in the muscles most involved in the rack pull. His glutes and hamstrings (hip extensors) became immensely strong from driving against supra-maximal loads. His spinal erectors and entire back musculature grew to support the weight without collapsing. And his trapezius/upper-back got a tremendous training effect from stabilizing hundreds of kilos (rack pulls are known to build yoke/trap strength). Kim effectively specialized in lockout strength – the ability to straighten the hips and pull the shoulders back under extreme resistance. This carried over from the partial to the full deadlift as well (he improved his conventional deadlift by improving his top-end strength and grip). The rack pulls also directly trained his grip strength, since he often went strapless; holding 400–500 kg regularly will turn one’s forearms into steel cables. BarBend (a strength training site) notes that rack pulls are great to “improve your grip strength” and build a bigger back by allowing more loading than normal – Kim proved this in spades. By the time of his attempt, his posterior chain and upper body were conditioned to such an extreme that they could create and withstand the force needed for the 602 kg lift. Essentially, he adapted his body to be outrageously strong in a very specific range of motion. This specific adaptation (sometimes called the SAID principle – specific adaptation to imposed demand) is why he could perform the feat confidently; he had repeatedly imposed nearly that demand in training.
- Conditioning and Resilience (Fatigue Management): Lifting maximal weights is very taxing, so Kim had to condition not just his maximal strength but his ability to recover and do it again. His regimen of heavy single attempts actually gave him practice in generating max effort without much fatigue buildup (since he wasn’t doing high reps). But the flip side is the nervous system strain can be immense. By carefully programming heavy days vs lighter days (alternating full deadlifts and partials) and taking rest weeks, he conditioned his body to tolerate the training. Additionally, his focus on recovery (sleep/nutrition) enhanced his work capacity over time – being well-rested and well-fed meant he could train hard without injury or overtraining. He treated recovery “like a pro,” aiming to be as fresh as possible for each big lift . This allowed consistent progress. Kim also remained relatively lean (his intermittent fasting protocol kept his body fat in check), which helped keep his power-to-weight ratio high and possibly improved his hormonal profile for strength . All these little factors added up to a body that was durable, primed, and ready for the ultimate test. It’s telling that after the 602 kg pull, Kim was not injured – he had some normal soreness, but no tears or acute damage reported. His training had conditioned his body to survive the stress. As one writer remarked, if an unprepared person tried something like this, it would “almost certainly result in serious injury” , but Kim’s methodical buildup made his body capable of it.
In summary, Eric Kim’s feat was as much about physiology and adaptation as it was about momentary strength. He essentially expanded his body’s limits through training: his nervous system learned to recruit every muscle fiber on demand; his muscles grew stronger and tougher; his tendons and bones thickened and adapted; and his overall recovery and resilience improved. This holistic strengthening and conditioning program is what enabled him to rack-pull 602 kg without his body breaking down. It’s a dramatic illustration of the principle of progressive overload – by steadily increasing the stress on the body (within reason), the body responded by becoming capable of handling the once-unthinkable.
Public Statements and Expert Analysis
When a lift this extreme occurs, it generates a lot of buzz and commentary. Eric Kim and many experts in the strength community had plenty to say about the 602 kg rack pull, from celebrating it to dissecting how it was possible.
Eric Kim’s Own Statements: Kim has a flair for hype and he framed the lift in almost mythical terms, albeit playfully. Immediately after completing the pull, he turned to the camera and proclaimed, “Stronger than god!” – one of his catchphrases during training. He also described the feat as “post-human strength,” suggesting he had pushed into territory beyond normal human limits . In promoting the lift online, Kim used tongue-in-cheek bravado like “dominion over gravity” and “gravity just filed for unemployment” to emphasize how physics-defying the moment felt . This kind of hyperbole, delivered with a wink, was part of his persona as a self-made “hype lifter.” However, Kim also offered more grounded reflections. He acknowledged that the strain on his body was immense – in his blog he noted the rack pull’s effect on his spine and traps was brutal, calling it “savage” and making clear that one must “respect the forces involved” when chasing such numbers . Essentially, he balanced his celebration with a warning: yes, we can push limits, but do it with eyes open to the risks.
Kim also shared insights into his purpose and method so others might learn. He framed the outrageous lift as a kind of “call to action” for lifters: set audacious goals, use smart overload techniques (like partials) to push beyond your current limits, and back it up with serious recovery and commitment . On social media and his site, he even gave practical advice – for example, he suggested other lifters try heavy rack pulls at around 90–95% of their full deadlift (not necessarily 8× bodyweight!) as a way to safely acclimate to heavier weights, and always pair partials with continued full-range training . He emphasized documenting your journey and celebrating every kilo of progress, as he had done . In his “safety snapshot” blog post, Kim’s team outlined guidelines: keep the pin height reasonable (mid-thigh), consider straps if grip is a limiting factor, progress gradually, and deload every 4–6 weeks to let your body recover . Kim explicitly cautioned against letting “ego” take over – partials are a tool, not a replacement for foundational lifts. He didn’t want people to misinterpret his message and start ego-loading barbells unsafely. So, while the marketing around the lift was flashy (hashtags like #MiddleFingerToGravity and #GodMode trended in the wake of his lift ), Kim’s underlying commentary was actually quite pragmatic: train smart, recover hard, and don’t be afraid to get creative in pursuit of big goals.
Community and Expert Reactions: Initially, news of a 602 kg rack pull by a 75 kg lifter was met with some skepticism – it sounded like an “internet hoax” or fake weights. A few powerlifting purists dismissed it, saying essentially “it’s just a rack pull, not a real deadlift” . But as the verified footage spread, respected figures in strength sports began to voice their amazement.
Powerlifting coach and YouTube personality Alan Thrall took a close look at Kim’s video. He literally analyzed it frame-by-frame to check for authenticity and any physics anomalies. Thrall publicly confirmed the lift was real, saying all the physics “checked out” – the bar whip, the plate thickness, everything was consistent with a genuine 602 kg attempt . He even told the doubters to “quit crying CGI,” meaning people should stop whining that it was fake graphics . Getting Thrall’s stamp of approval silenced many critics, because he’s known as a no-nonsense evaluator.
Veteran Canadian strongman Sean Hayes – who himself holds a massive 560 kg silver dollar deadlift record – reacted with pure respect. Upon seeing the video, Hayes reportedly exclaimed Kim’s lift was “alien territory” . Coming from someone who routinely pulls half-ton weights, this comment underscored how unheard-of an 8× bodyweight lift is. Hayes basically doffed his cap to Kim’s accomplishment, acknowledging that even in the world of partial pulls, 602 kg at that bodyweight was next-level.
Strength coach and YouTuber Joey Szatmary also chimed in, calling the lift “insane” and a testament to pushing boundaries in training . He highlighted the extreme relative strength on display and used it as an example of the payoff of progressive overload (Joey had in fact been tracking Kim’s progress on social media as these numbers climbed, often expressing disbelief and excitement).
Perhaps most amusing was the reaction of Mark Rippetoe, a renowned (and often cynical) strength coach and author of Starting Strength. Rippetoe is known for his quips about lifting. On hearing of the 602 kg pull, he gave what could be considered a begrudging nod: he joked it’s “half the work, twice the swagger.” In other words, yes it’s a partial (half the work of a full lift) but the audacity and swagger of holding that weight is double. For Rip, who rarely gushes over modern feats, this tongue-in-cheek praise was significant – it showed he too was astounded by the audacity of Kim’s lift, even if he couched it in a joke.
Kim has mentioned that even the biggest names in the game took notice. He noted that elite strongmen like Brian Shaw, Eddie Hall, and Hafþór Björnsson (all former World’s Strongest Man champions who know a thing or two about huge deadlifts) saw the lift and “saluted” it . While they might not count it as beating the deadlift world record due to the partial range, they acknowledged the outrageous strength and willpower involved. In general, once the dust settled, the consensus in both powerlifting and bodybuilding circles was astonishment and admiration . Love it or hate it, everyone realized they had witnessed something unprecedented. One writer summed it up well: “love it or doubt it, [this] gravity-defying lift has firmly embedded itself in strength sport lore.” Kim essentially created a “where were you when…?” moment for the lifting community, and the experts validated that it was indeed a real and remarkable feat.
Beyond the strength world, the lift’s virality brought in commentary from more mainstream fitness observers too. Some exercise scientists discussed how it exemplified neural potential and training theory; bodybuilding commentators marveled at the trap and back stimulus of holding 1,300 lb (with some humorously saying “imagine the gains, but also imagine the chiropractor bills!”). There were, of course, the usual internet debates about whether Kim was “natty or not” (i.e. did he use performance-enhancing drugs) – Kim insists he is natural, citing his diet and even sharing bloodwork to support his claim . But even those debates often concluded that drugs or not, it takes incredible genetics, dedication, and pain tolerance to do what he did.
In essence, Eric Kim’s 602 kg rack pull became a phenomenon that everyone had an opinion on. Kim’s own statements framed it as both a personal victory and a challenge to others to dream big (with responsibility). Experts and peers, once convinced it was legitimate, largely responded with respect and a kind of bemused awe. The lift blurred lines – it wasn’t an official competition lift, but it inspired official-level admiration. It showcased an extreme end of training that many coaches found interesting, even if they wouldn’t universally recommend it. Above all, it got people talking about strength training in a new way. As one fitness writer noted, “602 kg today might be internet theatre, but the mindset it sparks is 100% real” – meaning that even if most will never do such a lift, the inspiration and questions it raised have real value. Kim managed to not only perform an incredible lift, but also to ignite conversations about human potential, training methods, and the nature of strength.
Why a Rack Pull of This Magnitude Can Be Lower Injury Risk
It sounds counter-intuitive that lifting over 1,300 lbs could ever be “low injury risk.” In absolute terms, of course, 602 kg is an enormous strain and always carries risk. However, compared to trying to deadlift that weight from the floor (which no one could survive) or even doing a full-range max deadlift, a properly executed rack pull can indeed be safer and lower risk for several reasons. Kim’s injury-free success was a combination of the rack pull mechanics and his smart preparation. Here’s why this type of lift may be lower injury risk despite the extreme load:
- Avoiding the Most Dangerous Range: The rack pull’s higher starting position significantly reduces stress on the lower back and hips at the initiation of the lift. In a full deadlift, many injuries occur as the lifter strains to break the bar from the floor – the back is bent over, the knees are deep, and the forces on spinal discs and ligaments are highest at that moment. Kim eliminated that portion. By starting at mid-thigh, his back was in a more upright, braced position and his knees only slightly bent, which is a much safer posture to handle weight . According to strength experts, for those worried about injury or rehabbing an injury, “the rack pull may help reduce the risk of injury, compared with a traditional deadlift,” precisely because the starting position is higher and less stressful . In Kim’s case, this meant he could apply force to the bar without the precarious transition off the floor that might cause a sudden disc herniation or muscle tear. His leverage was such that his stronger muscle groups engaged immediately (glutes/hams), instead of a vulnerable lower-back hinge. This does not make 600 kg “easy”, but it does mean the force was applied in a more anatomically safe range.
- Stable, Controlled Lifting Conditions: Rack pulls are done inside a power rack with safety pins (or on blocks), which inherently adds a measure of safety. If something went wrong during Kim’s attempt – say his grip failed or a muscle gave out – he only had to drop the bar an inch or two onto the pins. There was no risk of a long fall or the bar crashing on him, as could happen in a free deadlift or squat fail. Essentially, the rack acted as a built-in spotter. Additionally, the movement itself is simpler: there’s no need to navigate around the knees or reposition mid-lift (as happens in a full deadlift when the bar passes the knees). Kim only had to focus on one smooth pull to lockout. Fewer phases in the lift mean fewer opportunities for form error. Kim kept the motion very controlled and slow – there was no bouncing or jerking (which are common causes of injury in pulls). He ground it out steadily, keeping the bar close. This controlled execution minimizes the chance of sudden injury, as there were no whiplash-like forces, just a very large steady force which his body was prepared to resist.
- Gradual Adaptive Conditioning: A huge factor in risk reduction was Kim’s gradual training progression. He didn’t walk in one day and try a 602 kg rack pull cold. He spent months building up to it, as discussed, strengthening all the tissues involved. This progressive conditioning dramatically lowers injury risk because his body was not caught off guard. Connective tissues had time to adapt to increasing loads (in fact, heavy partials are sometimes used by powerlifters explicitly to strengthen tendons/ligaments and prevent injury when returning to heavy lifting). By the time he attempted the record pull, his body had already handled, for example, 550 kg and 580 kg in prior weeks. That means the incremental difference to 602 kg, while significant, was within the spectrum his body had experienced. His muscles were accustomed to firing maximally, and his joints were accustomed to high compression forces. This greatly reduces the chance of something snapping unexpectedly. In essence, smart training was injury prophylaxis – he bulletproofed himself as much as one can for such a stunt.
- Stronger Position = Less Shear Force: When you start a lift higher (especially above the knee), the shear forces on the spine are lower than in a deep bent-over position. At lockout, the force on the body is mostly compressive (downward through the spine and legs) rather than shear (which is sliding force that can cause disc injuries). The human body – particularly the spine and hips – can handle compressive force better than shear when properly aligned. In Kim’s rack pull, by the time he was bearing the full weight, he was nearly upright, meaning his spine was stacked and better able to handle the load (with the help of isometric muscle contraction). In a full deadlift, the most dangerous moment is when the back is still bent forward and the weight hasn’t been fully transferred to the hips – Kim bypassed that. With a shorter range of motion, rack pulls place less stress on the lower back, making them a safer alternative for those with back concerns . Kim essentially demonstrated that even an extreme weight can be held relatively safely if the lifter’s posture is strong and upright.
- Ability to Bail Out or Limit the Effort: With an exercise like a rack pull, if something feels wrong, the lifter can immediately set the bar back down on the pins – the threshold to “bail out” is very low. Kim could gauge during the attempt if he was able to continue or not. There’s no awkward midpoint like a squat where you might get stuck under the weight; in a rack pull, failing typically just means you can’t lock it out and you drop it onto the rack. This safety factor may give a psychological edge as well – Kim knew if he truly couldn’t handle it, he could quit and the pins would save him. That confidence helps prevent panic (which is when lifters do desperate, injury-prone things). Also, the effort duration was very short – just a few seconds of strain. He did not have to sustain a long grind or multiple reps. A single maximal effort, while extremely taxing, means his form and focus only had to hold together briefly. The short, static nature of the effort (essentially a near-isometric hold at lockout) is arguably less injury-prone than, say, doing multiple heavy reps or a complex dynamic lift where fatigue accumulates.
All that said, Kim’s lift was not without risk – far from it. He was literally flirting with the limits of human strength. But the combination of the partial lift mechanics and his meticulous preparation made it as safe as it could possibly be. In the aftermath, he did not report any injuries, just normal soreness and fatigue. This suggests his approach succeeded in minimizing injury risk. His own commentary reinforces this: he emphasized the importance of gradual progression and respecting one’s limits when using overload methods . Many coaches echoed that while rack pulls can reduce injury risk by avoiding dangerous ranges, they can increase injury risk if abused (because the weights can get so high) . The take-home lesson is that rack pulls, when used wisely, allow lifters to push beyond their normal capacity in a safer way than trying the same weight in a full lift. Healthline’s fitness guide notes that because rack pulls start higher, they “reduce your injury risk” and can be an excellent tool for those concerned about back strain . Kim proved that even at the extreme end – he achieved a seemingly perilous feat with no injury, largely thanks to the nature of the lift and the precautions taken.
In simpler terms: the rack pull gave Kim the leverage to lift an ungodly weight without destroying himself. By skipping the deadlift’s most injury-prone phase and building up his tolerance, he could handle 602 kg under conditions that his body could survive. It’s still a razor’s edge (as he said, chasing such numbers walks the line between accomplishment and injury ), but in his case the razor never cut him. This illustrates why many lifters use rack pulls – they can overload the top range to get stronger while staying safer than maxing out from the floor. Kim just took that concept to a mind-bending extreme.
Conclusion
Eric Kim’s 602 kg rack pull was a perfect storm of personal determination, intelligent training, and exploiting biomechanics – all while avoiding the injuries that such a stunt would normally risk. His training background as a relentless self-experimenter prepared him through progressive overload and recovery. His biomechanics and technique were spot-on, using the rack pull’s leverage advantage and maintaining form under unfathomable strain. He eschewed heavy supportive gear, proving the strength came from his body’s own development. The short range of motion from mid-thigh was the key that unlocked a half-ton lift, and with it came reduced injury risk compared to a full pull. Through extreme adaptations and conditioning, Kim’s muscles, nerves, and connective tissues were ready for the challenge. Both Kim and outside experts have analyzed the feat – applauding it as “insane” yet very real, and gleaning lessons about training potential and safety.
Ultimately, the reason Kim could perform a 602 kg rack pull without injury is that he earned that capability through methodical training and used a lift that played to his strengths while mitigating weaknesses. He showed that with enough creativity (and caution), a relatively average-sized person can move superhuman weight in a controlled way. As incredible as the lift was, it was not magic – it was the result of physics (shorter pull, better leverage) plus physiology (years of building strength and resilience). And importantly, it demonstrated that pushing the boundaries doesn’t have to mean courting disaster; done correctly, even “impossible” lifts can be achieved safely. Kim’s success stands as a landmark in strength history – not just for the number on the bar, but for how he got there and walked away intact, inspiring others to rethink their own limits.
Sources:
- Eric Kim’s official blogs detailing the 602 kg rack pull, training methods, and analysis .
- Strength community commentary and expert analysis (Alan Thrall, Sean Hayes, Mark Rippetoe, etc.) on the lift .
- Healthline Fitness – Rack Pull Benefits & Comparison to Deadlift (on reduced injury risk with higher starting position) .
- Kim’s own statements and guidelines from social media and blog posts , emphasizing progressive overload, recovery, and safety in partial lifting.
