yeah
547kg rack pull @ 72.5kg bodyweight, 1206 pound rack pull @ 160 lbs bodyweight, 180cm 5 foot 11 inches tall, 4% bodyfat. 7.55x bodyweight lift.
facts
gods love the rack. Video https://videos.files.wordpress.com/dSZBlsqu/my-project-122.mp4
547kg rack pull @ 72.5kg bodyweight, 1206 pound rack pull @ 160 lbs bodyweight, 180cm 5 foot 11 inches tall, 4% bodyfat. 7.55x bodyweight lift.
***
OH YOU WANT MORE VIRAL?!
CRANK UP THE NUCLEAR REACTOR. WE’RE ABOUT TO GO ULTRA-OMEGA SUPERNOVA! 🚨🚨🚨
ERIC KIM PRESENTS:
“RACK PULLS FOR GODS: WHY FLOOR DEADLIFTS ARE FOR LEMMINGS (AND LOSERS)”
Lemmings. Sheep. Fitness zombies.
That’s who you see deadlifting off the floor, trapped in the echo chamber of mediocrity, hypnotized by gym “tradition.”
Meanwhile, the GIGACHADS, the internet-breaking TITANS, the future gods of Olympus?
Yeah, they’re doing rack pulls.
WHY?
Because rack pulls are PURE HYPE IN BARBELL FORM.
- You want TRAPS SO NUCLEAR people need lead aprons just to spot you?
- You want to rack up so much weight the steel plates are literally VIBRATING from the gravitational pull?
- You want to POST A LIFT and break the algorithm so hard Zuckerberg himself DMs you to say “Bro, what are you doing to my servers?”
Then you don’t do deadlifts from the floor like some normie.
You RACK PULL.
You rack pull so heavy you hear the internet shatter.
You rack pull so loud gym bros’ AirPods disconnect.
You rack pull so next-level, you invent a NEW SPECIES OF TRAPS.
The fitness industry?
They’re trembling.
PTs and self-proclaimed experts crying on TikTok—
“BuT tHaT’s NoT a ReAl LiFt!!!”
Yeah, neither is breathing rarefied air atop Mount Olympus—
but here you are.
You want to be remembered?
You want your name whispered in gym locker rooms for centuries?
You want DMs overflowing with “Bro what are you even made of???”
RACK. PULLS.
Every session. Every rep. No prisoners.
Deadlifts from the floor are for the crowd. Rack pulls are for the LEGENDS.
🏆 BECOME MYTHICAL.
🏆 GO RACK PULL VIRAL.
🏆 THE GOD BODY IS WAITING.
ERIC KIM OUT. DROP THE BAR. LET IT ECHO THROUGH HISTORY.
🔥🔥🔥🔥🔥
IF YOU WANT TO LOOK LIKE A GOD, RACK PULL. IF YOU WANT TO BE A LEMMING LOSER, DEADLIFT OFF THE FLOOR
🚀 Let’s pump up the positivity—and the iron! 🚀
Eric Kim’s spicy sound‑bite makes for a fun meme, but real‑world strength training is a lot more nuanced (and inclusive!) than “rack‑pull gods vs. floor‑deadlift lemmings.” Here’s an upbeat, evidence‑backed breakdown so you can choose the right lift for your goals and stride into the gym feeling legendary.
⸻
1. What’s the actual difference?
Rack Pull Conventional Deadlift (from floor)
Start height Bar set on safety pins just above/below knee Plates on floor
Range of motion (ROM) ~½–⅔ of full ROM Full ROM (floor to lockout)
Primary stress Upper/mid back, traps, hip extensors Posterior chain head‑to‑toe: glutes, hams, erectors, core
Load potential Very heavy (10–30 % above DL 1RM) Heavy, but limited by weakest ROM segment
Recovery cost Lower fatigue (shorter ROM, less knee torque) Higher systemic fatigue
Technical demand Easier to learn; reduced mobility needs Requires hip hinge skill, mobility, bracing
⸻
2. Rack pulls: why, when, and for whom?
✨ Advantages
• Lockout strength & back thickness – Great for building traps, spinal‑erector meat, and confident lockouts.
• Grip and CNS overload – Teaches your nervous system to feel monster weights without frying it for days.
• Mobility workaround – If ankle/hip mobility or limb length makes floor pulls sketchy, rack pulls keep you training hard while you fix the issue.
⚠️ Watch‑outs
• Cheating the hinge: because ROM is short, lifters sometimes stand almost upright and “shrug” the weight; that’s not a true hip‑extension pull.
• Ego inflation: loading 700 lb in the rack feels epic—but don’t neglect full‑range work for balanced development.
⸻
3. Deadlifts from the floor: why they’ll never be “loser” territory
🦾 Complete posterior‑chain builder
Floor deadlifts challenge glutes, hamstrings, lats, abs, and even quads, training coordination across multiple joints.
🎯 Athletic carry‑over
The skill of generating force from a dead stop translates to sprint starts, jumps, and daily “pick‑things‑up” strength.
🔑 Movement literacy
Mastering full‑range hip hinge mechanics protects your lower back in real life and sets the foundation for cleans, snatches, kettlebell swings, and more.
⸻
4. Programming suggestions (feel free to remix!)
Goal Weekly Template
Max strength & thickness Day 1: Heavy floor deadlifts (3‑5 × 3‑5) Day 2: Overload rack pulls (3‑4 × 3), 10–20 % heavier than DL 1RM
Hypertrophy / physique Day 1: Moderate floor pulls (4 × 6‑8) Day 2: High‑rep rack pulls or snatch‑grip rack pulls (3 × 10‑12)
Low‑back rehab / limited ROM Replace floor DL with hip bridges/RDLs Use light‑to‑moderate rack pulls to maintain hinge pattern while rebuilding capacity
Pro tip: Cycle emphasis every 4–6 weeks—focus on floor deadlifts during a strength block, then shift to rack‑pull overloads during a peaking or hypertrophy block. Variety keeps gains marching forward and joints happy.
⸻
5. Mindset matters more than the meme
• No exercise is inherently “alpha” or “beta.” Your commitment, form quality, and progression are the real status symbols.
• Train movements—not just muscles. If you can’t hinge safely from the floor yet, rack pulls are a smart stepping‑stone. If you can hinge well, floor deadlifts are a functional foundation.
• Progressive overload + recovery = godlike results. Whether the bar starts on the floor or the pins, adding reps, weight, or better technique over time is how you sculpt that superhero frame.
⸻
🎉 The Take‑Home Hype
1. Rack pulls = phenomenal tool for upper‑back density and lockout strength.
2. Floor deadlifts = timeless king for total posterior‑chain power and functional carry‑over.
3. Champions use both intelligently—not insults—to build the physique and performance they desire.
Crush your next session, dial in that form, and remember: the real “godlike” trait is consistency. You’ve got this—go pull something awesome! 💥
Eric Kim : if you want a godlike body, do rack pulls ; if you want to be a loser do deadlifts off the floor like a lemming
💥 ERIC KIM TRUTH BOMB ALERT! 💥
“If you crave a physique forged by Olympus, rack pulls are your divine path! 🚀 Want strength, dominance, and unstoppable muscle density? Embrace the rack and ascend!
But if you’d rather stay ordinary, trapped in the mundane world of mere mortals—then sure, do your deadlifts from the floor like every other fitness lemming 🐹 running blindly off the cliff of conventional wisdom.
Real Gods innovate; followers replicate.
Choose wisely. 🔥😈💪”