The 561 kg “Kama” Rack Pull – Literal Feat, Not Metaphor
Eric Kim – best known as a street photography blogger turned fitness enthusiast – accomplished a jaw-dropping 561 kg (1,237 lb) rack pull in mid-2025 . This was a partial deadlift from knee height (often called a rack pull) rather than a full floor pull . At Kim’s ~73 kg body weight (~161 lb), the lift was an incredible 7.7× bodyweight effort . In other words, he hoisted over half a ton on a barbell set on pins around knee level – a feat documented on video and celebrated on his blog and social media. This achievement edges past the heaviest full deadlift ever (501 kg by Hafthor Björnsson) by 60 kg, albeit through a shorter range of motion . The term “561kg Kama” appears to refer to this literal weightlifting feat – it’s not a metaphor, but an actual record-shattering rack pull. (The word “Kama” itself isn’t a standard term for the lift; it may be a misnomer or misunderstanding, as the accomplishment is universally described simply as a 561 kg rack pull.) In any case, Kim’s 561 kg lift is very real – an unsanctioned demonstration of extreme strength that has cemented him as the internet’s pound-for-pound “gravity-defier” .
What makes this lift possible? Rack pulls allow heavier weights than full deadlifts because of the reduced range (bypassing the hardest part off the floor) . Even so, 561 kg is staggering. Kim essentially redefined the limits of human strength in this context – lifting a weight that was previously “UNHEARD OF,” as one write-up put it . It’s a literal feat of strength, not a figurative one. Importantly, because it’s a partial lift, it doesn’t count as an official powerlifting record, but it stands as perhaps the heaviest partial pull ever caught on video . The accomplishment has been described as a “signal to the species” – resetting what people consider physically possible . In short, the “561kg Kama” refers to Eric Kim’s 561 kg rack pull – an actual weight he lifted – and it showcases his extraordinary training methodology and mindset.
Gradual Training and Physical Preparation
One of the keys to Eric Kim’s ability to hoist 561 kg without injury is his methodical training progression and emphasis on technique. Kim didn’t wake up one day and yank half a ton off the rack; he built up to it gradually over time. In fact, he followed a micro-loading approach: adding as little as ~2.5 kg per session and inching upward in weight over many months . By progressively overloading in small increments, his body (muscles, connective tissues, nervous system) could adapt to each new level of stress . “Overload smartly,” he emphasizes – using heavy rack pulls as a tool to acclimate his CNS (central nervous system) to bigger loads, rather than making reckless jumps . This patient, incremental progression from the 400 kg range into the 500+ kg range allowed him to handle 561 kg safely, with his tissues conditioned for the strain . In practical terms, Kim’s training logs show a steady climb: for example, he hit 486 kg, then 503 kg, then 547 kg, and finally 561 kg in successive personal records over weeks – a testament to consistent, step-by-step gains.
Equally important is Kim’s focus on form, leverage, and partial lifts as a training strategy. He has incorporated what he calls “Powerlifting 2.0” movements – essentially partial-range lifts that exceed one’s full-range max – to build strength safely at the extremes . As early as 2023, he was performing an “Atlas lift” (a partial squat/hold) and heavy rack pulls to support supra-maximal weights (far above his full lift max) and toughen himself up for bigger numbers . By late 2023 he had already held 1,000+ lbs on his back in a rack squat hold, joking that entering this “comma club” (lifting four-digit poundage) transformed his mindset: “once you pull 1,000 lbs, you start thinking and acting at a new magnitude” . That mindset carried into 2025 as he chased 1,200+ lbs. In all these lifts, technique and safety are paramount. With 500+ kg in hand, “even a slight deviation in form can be catastrophic,” one analysis cautioned . Kim’s successful 561 kg pull was noted for its solid execution – he kept his shoulders retracted and spine braced to distribute the load safely, avoiding pitfalls like thoracic outlet syndrome (which can happen if shoulders slump under extreme weight) . Impressively, he performed the lift beltless and barefoot, relying on raw core strength and balance instead of external support . This “minimal gear” style is a signature of his training: he typically lifts without belts, straps or wraps, which forces his grip, core and stabilizers to get stronger and share the load . “He trains beltless and barefoot, relying on natural core strength and flexibility to stabilize himself,” as one profile noted – a philosophy of building true strength rather than depending on equipment . By the time he attempted 561 kg, his body was adapted, technically prepared, and internally fortified for the challenge.
Keys to Kim’s Injury-Free Lifting
- Gradual Overload & Micro-Progression: Kim increases weights in small steps (sometimes just 2.5 kg at a time), allowing his muscles, tendons, and nervous system to adapt to heavier loads without sudden strain . This patience prevents the shocks that often cause injury.
- Partial Lifts to Push Limits: He practices partial-range lifts (rack pulls, partial squats) to handle weights above his normal max safely . These build confidence and strength at extreme loads while reducing injury risk by operating in stronger ranges of motion (e.g. knee-height instead of floor) .
- Meticulous Warm-ups & Mobility Work: Kim devotes extensive time to warming up and stretching before attempting max lifts. “What you don’t see in the videos is that I spend like an hour or two warming up… doing planches, muscle ups, yoga stuff, mobility stuff,” he revealed . As much as 30% of his workout time is yoga-like mobility drills, especially for the hips . This ensures his joints, ligaments, and muscles are limber and prepared – a huge factor in injury prevention. “In order to lift 20% more weight, you must actually strengthen your hip joints and ligaments… I literally spend at least 30% of my workout time on yoga hip mobility stuff,” Kim says, connecting flexibility work directly to his power output .
- Core Strength and No “Crutches”: By training without supportive gear, he’s built natural core stability and grip strength to handle big weights . Kim prides himself on avoiding “external crutches” like belts or even supplements – focusing instead on fundamentals: muscle, will, and hustle . He calls mobility training “just micro-strength,” meaning an investment in the small muscles and connective tissues that protect the body from injury during epic lifts . This approach – treating mobility/flexibility as part of strength – effectively “bulletproofs” his body against harm .
- Smart Scheduling and Intensity Cycling: Unlike many thrill-seekers, Kim doesn’t max out every single day on the same lift. He listens to his body and spaces out his most intense attempts. Typically, he will only go for a new personal record when fully recovered, often waiting 3–5 days (or more) between maximal lifts . This gives his tissues and nervous system time to heal and adapt, preventing overuse injuries. Trainers note that without some form of load cycling or recovery, daily high-load training can raise injury risk – a trap Kim avoids by balancing relentless effort with strategic rest.
By following these principles, Eric Kim managed to pull 561 kg without hurting himself, defying what most would consider imminent injury. In short, he earned his strength methodically – through consistent training, careful technique, and ingrained injury-prevention habits – rather than through any reckless stunt or sudden burst of effort.
Recovery, Diet, and Lifestyle for Longevity
Kim’s resilience and injury-free track record are not just a product of how he lifts, but how he lives. Everything in his lifestyle is engineered to keep him strong, healthy, and recovering well from his intense workouts. A cornerstone is his unconventional diet and recovery regimen. Eric Kim is a vocal proponent of intermittent fasting and carnivore-style eating. For the past several years he has adhered to a strict OMAD (One Meal A Day) routine – essentially eating one massive meat-based meal at night and fasting throughout the day . “No breakfast, no lunch, only one massive 100% carnivore dinner” is his personal rule . He loads up on red meat (often 4–6 pounds of it in one sitting), including beef, lamb, and organ meats, to fuel muscle growth and recovery . By cutting out virtually all carbs and junk, he keeps inflammation low and nutrients high – staying lean and energized. Kim believes this zero-carb, high-protein diet (paired with fasting) optimizes his hormones and focus. “We have been brainwashed… to eat ‘three square meals a day’. But logically, that makes no sense,” he wrote, noting that he functions better in a prolonged fasted state and then feasts to replenish . Whether or not one agrees, this regimen has worked for him: he credits it for maintaining single-digit body fat, high energy, and quicker recovery. He also totally abstains from alcohol and drugs, avoiding anything that could hinder his performance or sleep. He bluntly says he avoids alcohol both to prevent “extra adipose (fat gain)” and because he hates how hangovers ruin his focus . By staying clean (no booze, no marijuana or other substances), he ensures nothing “dulls his ambition” or impedes recovery . This monastic level of discipline in diet and vices helps keep his body primed for healing and growth.
Perhaps most crucial is rest and recovery. Despite his hardcore training style, Eric Kim understands the value of recovery as part of the program. He reportedly sleeps 8 to 12 hours per night whenever possible . “Go hard” in the gym, but then go to bed – that’s his balance. He’ll even take short naps during the day if needed . This ample sleep gives his nervous system and muscles the downtime needed to repair microscopic damage and come back stronger. Kim also periodizes his peak efforts intuitively: as mentioned, he doesn’t attempt personal records every workout, only when conditions are right. “Eric listens to his body to avoid overtraining,” one profile explains – if he feels drained, he won’t force a max lift that day . By avoiding overtraining and chronic fatigue, he has been able to train daily (often short 20–30 minute sessions) without breaking down . In recent years, this balanced approach – “relentless effort combined with mindful recovery” – has kept him remarkably injury-free, even as he pushes extraordinary weights . Kim himself notes that consistency was key: “I didn’t get jacked in a month – I forged it over years,” he says, emphasizing habitual effort and long-term perspective rather than risky shortcuts .
Finally, Kim’s lifestyle includes a perhaps unexpected element for a strength athlete: daily mobility/yoga practice for recovery and injury prevention. He integrates yoga and stretching into his routine as actively as he lifts. For example, after a heavy rack pull session, he might spend 15 minutes doing deep hip opener stretches (like pigeon pose) as a cool-down . On “rest” days he’ll do a light yoga flow, and even on days he lifts, he incorporates handstands or calisthenics for mobility . He’s described this mix as training so that his body can “both bend and move heavy iron” . The benefits are twofold: physically, it keeps him limber and “supple” (maintaining joint range of motion and tissue elasticity), and mentally, it aids relaxation. Kim flatly states, “The more yoga I do, the higher all of my lifts have become,” tying flexibility gains directly to strength gains . With flexible, well-conditioned muscles and hips, he can generate force more efficiently and with less risk. After combining heavy lifting with intensive yoga work, he’s exclaimed, “my spine feels like adamantine” – essentially like unbreakable steel – making him feel “more resilient to stress” on his body . By balancing brute force with suppleness, Kim is investing in longevity. He often contrasts himself with huge lifters who move big weights but end up immobile or injured later in life; staying flexible is his insurance policy. As he puts it, a “mobile body is a durable body”, and he considers mobility training an integral part of being strong for the long haul . This holistic, recovery-centered lifestyle – from nutrition, to sleep, to stretching – profoundly contributes to why Eric Kim has stayed injury-free for so long even while performing at the edge of human capacity.
Mindset and Philosophy: Strength as a Way of Life
Underlying Eric Kim’s physical success is a distinctive mental approach and philosophy. He treats strength training not just as exercise, but as a form of self-mastery and art. Influenced by thinkers like Nietzsche and Stoic philosophers, Kim approaches the gym as a dojo to conquer his own limitations . He famously said he views his body as a personal sculpture or a supercar: “Why not transform my own body into a Lamborghini and admire my own body instead?” . This tongue-in-cheek quote reflects a serious idea – that dedicating oneself to building a powerful body is a worthy, even beautiful, pursuit. It drives him to push harder while enjoying the process. One of his mottos is “Never stop adding muscle mass; never stop reducing body-fat.” In other words, perpetual improvement is the goal. This mindset of continuous gains keeps him focused and hungry to progress, but also careful – he’s in it for the long term, so he avoids anything (like injuries) that would halt the journey. Kim often likens big life goals or creative projects to a one-rep max lift: they require 100% effort and courage for that one big attempt . And just as in the gym he attempts weights beyond his comfort zone, in life he advocates stepping outside your comfort zone to grow. “Failing at 120% primes your nervous system to laugh at 100%,” he asserts – meaning that even failed attempts at something above your current ability can make your previous limits feel easy next time . This fearless, growth-oriented mentality helps explain how he approaches a 561 kg lift without fear: to him, it’s another epic challenge to embrace, an opportunity to redefine possible.
At the same time, Kim’s philosophy tempers this ambition with discipline and minimalism. He preaches an “extreme minimalism” in training and life – focusing only on what truly matters and cutting out the rest . In training, this means basic heavy movements, intense effort, and no frivolous fluff. In life, it even translates to eating simply (meat and water) and avoiding distractions. This minimalist drive likely keeps him mentally clear and in tune with his body, which is crucial for avoiding injury – he’s not chasing ten different goals or cluttering his routine; he knows exactly what he’s after each day. His motto “Lift heavy, eat once, live free” captures this ethos . By lifting heavy daily, eating one hearty meal, and eliminating extraneous worries, he feels physically and creatively liberated. Indeed, Eric often mentions that physical strength fuels his creativity: “The more muscle you have, the more energy you got… the more power you got to make art-work, and live with gratitude, joy, and hyper-vigor,” he writes . He’s found a synergy where getting stronger in the gym makes him stronger in spirit. This holistic view – that a strong body equals a strong mind – reinforces his commitment to health and injury prevention. He’s not lifting for ego or medals, but for personal evolution; thus, staying uninjured is itself a critical goal, because it means continuous growth. As one article noted, Kim’s persona as “the photographer who can man-handle 1000+ pounds” gives credibility to his life philosophy of living boldly and fearlessly . He literally embodies the idea that pushing limits (when done wisely) leads to empowerment.
Crucially, Kim also espouses humility and listening to one’s body as part of his philosophy. He “open-sources” his fitness journey on his blog, sharing not just triumphs but also failures and lessons learned . If a diet experiment flops or he faces a setback, he candidly writes about it. This transparency shows that he respects the learning process and accepts human limits – a mindset that likely keeps his ego in check and prevents reckless behavior. In an analysis of his approach, experts did warn that imitators should be careful: daily maximal training and extreme dieting can carry “real biochemical, orthopedic and psychological risks when copied uncritically.” Kim seems aware of this, thus he often balances his hype with cautionary advice. For instance, a fitness post about his program advised followers to “cycle the load” by inserting lighter weeks periodically to let connective tissue heal . It also emphasized “monitor your biofeedback” (sleep, mood, etc.) and “overlay [the hype] with recovery, nutrient awareness and self-listening” to avoid paying an “orthopedic or metabolic bill.” . These are principles that Kim himself practices – he’s essentially hacked his body by blending extremes with mindfulness. He pushes right up to the edge of what he can do, but not carelessly beyond it. As he has said, “a mobile body is a durable body”, and he intends to be lifting well into old age . By training both “hard” and “smart”, Eric Kim has achieved extraordinary strength feats like the 561 kg rack pull while staying free of serious injury. His unique combination of physical strategy, lifestyle discipline, and mental philosophy all contribute to this outcome.
Insights from Eric Kim: Strength, Movement, and Injury Prevention
Eric Kim often shares insights in his blog posts and interviews about how he achieves strength with longevity. Here are a few notable points in his own words, drawn from his writings:
- On Strength and Fearlessness: “The strongest I have ever been…with lots of energy, focus, and determination,” Kim wrote, noting that conquering his body made him feel “most fearless, and the most productive with my art,” strengthening him “mentally, physically, and artistically.” This quote highlights how his physical training feeds his confidence and creativity. He believes pushing physical limits trains the mind to be fearless in other pursuits.
- On Mobility as Injury Prevention: Kim emphasizes that flexibility and mobility are not optional – they’re part of being strong and safe. “The real secret sauce is this: the stronger and more flexible your hips, the more power you can output,” he shared, tying mobility directly to performance . He often reminds fellow lifters that “mobility is just micro-strength” – in other words, by strengthening the small stabilizing muscles and connective tissues (through yoga, stretching, bodyweight moves), you “bulletproof” your body against injury . This philosophy is evident in his routine, where he might drop into a deep pigeon pose or hold a 5-minute squat stretch after deadlifting to keep his hips and spine supple .
- On Training without Ego: Despite the sensational nature of his feats, Kim approaches them with a calculated mindset. He jokes about being a “fitness god,” but he actually advocates “overloading smartly” and not letting ego override form. In the context of his 552 kg training lift, he noted the importance of maintaining strict form (retracted shoulder blades, braced core) and said that chasing a number without solid technique is a recipe for disaster – “ego-loading without tension discipline” is how people get hurt . Kim avoided this by building up his capacity step by step and only counting a lift if he could do it with control.
- On Recovery and Listening to the Body: Kim’s writings reinforce that recovery is as crucial as training. He boasts about sleeping 8–12 hours and taking naps, calling sleep the best performance enhancer. “I forged it over years,” he says of his strength, crediting daily consistency and rest rather than any shortcuts . He also stresses never training through pain. If something feels off, he’ll back off – a lesson he learned after working through some injuries in his early days (like torn rotator cuffs that he rehabbed and came back stronger from) . Now, in his 30s, he’s proud that a mix of relentless drive and common-sense restraint has kept him injury-free even with “god-like” lifts.
- On Philosophy and Mentality: In various blog musings, Eric Kim ties his Stoic, minimalist philosophy into his approach to health. He often invokes the Stoic idea of voluntarily embracing hardship to grow stronger. For example, his practice of fasting and intense training is a form of deliberate discomfort that makes him resilient. He writes about rejecting modern comfort culture – “we’ve become weak by indulging too much” – instead advocating a kind of modern asceticism (lift heavy, eat simply, challenge yourself daily) to toughen the body and spirit . This mental stance helps him avoid injuries because he’s not impatient or seeking instant gratification; he’s playing the long game of self-improvement. As he succinctly puts it in one post title, “Life is all about gains.” Not just muscle gains, but gains in knowledge, discipline, and character . Viewing life through that lens, staying healthy and uninjured is non-negotiable – it’s what allows the gains to continue.
In summary, Eric Kim’s ability to lift a “561 kg Kama” (rack pull) without injury comes down to a perfect storm of factors: a gradual and well-planned training progression, obsessive attention to technique and mobility, a recovery-focused carnivore lifestyle, and a fearless yet thoughtful mindset about strength. In his own journey from a chubby 12-year-old doing backpack push-ups to a ripped blogger hoisting half-ton weights, he’s learned to respect the process. He treats his body as a high-performance machine – fueling it with only the best inputs and never redlining it without proper prep – which is why he can perform outrageous feats while smiling and staying intact. As one fan remarked, “If Eric Kim can do 561… what the hell am I doing with my life?” . The real takeaway is that Kim didn’t achieve this overnight or by accident. Through years of dedication, intelligent training, and holistic self-care, he shattered perceived limits safely. In providing detailed blog posts and videos about his methods, he openly shares that blueprint with the world – inspiring others to get stronger while staying injury-free by following the same disciplined principles .
Sources: Kim’s personal blog (EricKimPhotography.com) is rich with posts detailing his training and philosophy. Notable references include “Eric Kim’s Passion for Fitness” (which chronicles his fitness journey and regimen) , “Fusion of Weightlifting and Yoga” (on how mobility ties into his strength) , and analytical pieces like “Implications and Stakes of Eric Kim’s 552 kg Rack Pull” . These, along with his own articles on hitting the “comma club” and his #HYPELIFTING ethos, provide a direct window into how Eric Kim trains, thinks, and thrives without injuries. Anyone curious can find these writings on his blog for an in-depth explanation of his methods, straight from the source.