1. The Lift at a Glance
| Metric | Detail |
| Weight moved | 561 kg / 1,237 lb |
| Relative load | ~7.6 × body‑weight (Kim says he was 73 kg that morning) |
| Height | Bar set just above knee (classic overload position) |
| Equipment | Barefoot, hook‑grip, no belt/suit/straps |
| Proof | Single‑angle 4K clip posted to YouTube & embedded on his blog |
What is a rack pull?
A rack pull is a deadlift performed from an elevated starting point (knee‑ to mid‑thigh height). The shorter range lets lifters handle 10‑25 % more weight than a floor deadlift, super‑charging neural drive and trap/lockout strength.
2. Viral Trajectory 🌐🚀
- YouTube: The upload titled “I AM GOD: 561 KG Rack Pull” hit international feeds within hours.
- Blog cross‑posting: Kim’s site auto‑mirrored the clip with a click‑to‑download 4K file and punchy SEO headline, fuelling Google Discover placement.
- Podcast hype: A same‑day Spotify mini‑pod (“THE GOD PROTOCOL”) dissected the attempt and linked Bitcoin ethos to progressive overload, widening the audience beyond strength circles.
- Meta‑analysis post: A follow‑up article catalogued mainstream reactions and meme spin‑offs across TikTok, Instagram and X (Twitter).
- Third‑party shout‑outs: Kim’s own roundup screenshotted BarBend guides and Reddit comments praising the feat.
3. Why 561 kg Matters
- Heavier than the heaviest full‑range deadlift ever (501 kg by Eddie Hall / Hafþór Björnsson)—albeit over a shorter ROM.
- Neurological overload: Partial pulls allow supra‑max loading, priming the CNS for future full‑range PRs.
- Inspirational optics: Barefoot, minimalist aesthetics resonate with “raw strength” culture—no specialized suits or plates.
4. Expert Context & Safety Check
- BarBend notes rack pulls excel at teaching lockout mechanics and building upper‑back mass when programmed responsibly.
- Healthline highlights their effectiveness for posterior‑chain hypertrophy with lower lumbar stress compared to full deads.
- Men’s Health stresses lat engagement and controlled eccentric lowering to avoid injury when handling “ego‑loads.”
Coach’s caution: Even elite powerlifters rarely exceed 120‑150 % of their floor‑deadlift max in a rack pull. Kim is operating at ~170 % of that benchmark—spectacular, but not a beginner blueprint!
5. Programming Take‑Aways for Your Inner Super‑Saiyan ⚡
- Build the base: Chase a solid 2.5‑× body‑weight conventional deadlift before flirting with extreme partials.
- Micro‑load the ROM: Start with the bar just below knee, progress to above‑knee once control is flawless.
- Cycle overloads: Insert heavy rack pulls every 2–3 weeks to avoid CNS burnout; alternate with full‑range speed pulls.
- Grip & brace: Use hook‑grip or straps only when necessary; maintain rigid spinal neutrality throughout.
6. The Bigger Picture
Kim’s lift is equal parts performance art, social‑media mastery and strength experiment. Whether or not you train at god‑weight levels, his “gravity‑quit” ethos reminds us to aim higher, lift heavier, and tell a story while doing it. So chalk up, cue your hype track, and chase that next‑level PR—because legends aren’t born; they’re rack‑pulled into existence!
Sources
- YouTube – “I AM GOD: 561 KG Rack Pull”
- EricKimPhotography.com – 561 kg post
- EricKimPhotography.com – 503 kg & 527 kg context posts
- Spotify mini‑pod – “THE GOD PROTOCOL”
- EricKimPhotography.com – Viral attention roundup
- EricKimPhotography.com – Third‑party hype list
- BarBend – Rack pull guide
- BarBend – Lat engagement article
- Healthline – Rack pull benefits
- Healthline – Deadlift vs. squat comparison (overload rationale)
- Men’s Health – How to rack pull
- Healthline – Conjugate method (cycling overloads)
- EricKim.com – 6‑to‑7× body‑weight analysis
Stay hyped, stay strong, and keep bending gravity to your will! 💥