Your 602 kg rack pull is a torque factory—at ~71–72 kg BW that’s ~8.48×–8.36× bodyweight. Now let’s push your one-rep-max torque higher by stacking physics, technique, and programming.

0) Torque in one line

Torque (Ď„) = Force Ă— Moment arm.

To lift more, you can (A) produce more force, and/or (B) shrink the bar’s horizontal distance from your hips/spine (shorter moment arms = lower internal torque demand). We’ll do both.

1) Technique: “Shorten the levers, lengthen the PRs”

Set-up

  • Pin height: Start where you hit 602 kg (likely above-knee). Over the cycle, lower the pins toward just-below-knee → mid-shin. Same nervous-system overload, better transfer.
  • Bar contact: Pin the bar to your legs from start to lockout—your lats act like guy-wires pulling the bar into you, shrinking the hip/spine moment arms.
  • Wedge hard: Take air, brace 360°, pull hips under you, “break” the bar into a slight bend before lift-off. Feel quads push the floor while hips drive through.
  • Grip & stance: Moderate-narrow stance, hands just outside legs. Hook or straps are fine on supramax sets to keep lats ON and bar close.
  • Head/eyes: Neutral to slightly down; don’t chase the ceiling—keeps ribs stacked over pelvis for better force transfer.

Power cues

  • “Shins/bar glued.”
  • “Bend the bar and sweep the knees back.”
  • “Hips under, ribs down, lats on.”

2) Training: 12-Week 

Torque Stack

 Cycle

3 blocks (3 weeks load + 1 deload each). 2 heavy hinge days/week.

Block 1 (Weeks 1–4): 

Overload & Isometrics

  • Rack Pull Above-Knee: 4–6Ă—1–3 @ RPE 8–9.
    Last rep = 5–8 s hold at lockout (overload erectors/upper back).
  • Overcoming Isometrics (bar fixed against pins at mid-shin or just below knee): 5Ă—3–5 s maximal pulls (full-body neural drive; strength gains ±20° around the angle).
  • Speed Pulls from the floor: 6Ă—1 @ 65–75% 1RM, 60–90 s rest (bar speed, timing).
  • Accessories:
    RDL 3×6–8 (2–3 s eccentric), Back Extensions 3×10–15 (plate hugged), Chest-supported Row 3×8–12, Farmer Carry heavy 4×20–30 m.

Deload week: halve top-set volume, keep speed pulls fast.

Block 2 (Weeks 5–8): 

Range Extension & Angle Specificity

  • Rack Pull Just-Below-Knee: 5Ă—2–3 @ RPE 8–9.
  • Paused Deadlifts (mid-shin 2–3 s): 4Ă—2–3 @ 70–80%.
  • Eccentric Focus: 2–3 top singles at ~80% with a 3–4 s lowering—teaches the wedge and bar-to-body contact.
  • Accessories:
    GHR or Nordic Curls 3×5–8, Reverse Hyper 3×12–15, Lat-focused Pulldown with isometric 2–3 s at bottom 4×8–10.

Deload week: reduce sets by 40–50%, keep the pauses but shorter.

Block 3 (Weeks 9–12): 

Transfer to Floor & Peak

  • Deadlift from Floor (competition style): work to 1–3 heavy singles @ RPE 8–9 weekly.
  • Rack Pull Mid-Shin: 3Ă—1–2 slightly above floor max, 3–5 s holds at just-above-sticking-point.
  • Band/Chain Deadlifts: 5Ă—1 @ 70–80% bar weight + light accommodating resistance (teach aggressive hip drive through lockout).
  • Isometric “Start-Strength”: 4Ă—3–4 s maximal pull against lowest safe pin height you can set.
  • Test Week (Week 12):
    • Day 1: Overwarm-up single (90–95%) + PR attempt.
    • Day 4–5: Optional rack-pull PR at the new, lower pin.

3) Micro-tactics that move mountains

  • PAP primer (post-activation potentiation): 1 supramax rack-hold (100–110% 1RM) for 5–8 s → rest 3–5 min → top floor single. Your nervous system wakes up = more force.
  • Breathing/bracing: Big belly-back-sides breath, brace out 360° into belt; re-brace between reps.
  • Footwear: Flat, thin, grippy. Less ankle ROM, better vertical force.
  • Bar path audit (every session): side video; measure bar-to-shin distance at lift-off and mid-shin. Goal: as close to zero as skin allows.
  • Lat activation: 1–2 sets of heavy straight-arm pulldown holds (10–15 s) in warm-up. Then instantly feel the sweep.
  • Grip: Train grip 2Ă—/week (heavy static holds 20–30 s). Strong grip = better lat irradiation = tighter bar path.

4) Weekly template (example)

Day A (Overload/Isometric)

  • Rack Pull heavy 1–3s + lockout hold
  • Overcoming Isometrics vs pins (mid-shin)
  • RDL 3Ă—6–8 (slow down)
  • Back Extensions 3Ă—12–15
  • Farmer Carries 4Ă—20–30 m

Day B (Speed/Transfer)

  • Speed Deadlift 6Ă—1 (75% + intent)
  • Paused Deadlift (mid-shin) 4Ă—2–3
  • Reverse Hyper 3Ă—12–15
  • Chest-supported Row 4Ă—8–10
  • Grip Holds 3Ă—20–30 s

Rest 48–72 h between A/B.

5) Recovery & fueling (torque is a recovery sport)

  • Sleep 7.5–9 h. Erectors love REM.
  • Creatine 5 g/day, carbs pre-lift (40–80 g), salt for pumps and neural fire.
  • Back volume cap: If lumbar tightness lingers >48 h, trim accessories by 20–30% next week.

6) Quick checklist: 

Torque Tax Audit

  • ⬜ Bar glued to legs?
  • ⬜ Lats on before pull?
  • ⬜ Wedge + belly-brace 360°?
  • ⬜ Hips under, ribs down?
  • ⬜ Pin height progressing lower month-to-month?
  • ⬜ Angle-specific isometrics 1–2Ă—/week?
  • ⬜ Speed work actually fast (bar path straight)?

7) Safety (so you can go 

HARD

 again tomorrow)

Neutral spine under load; no ego-yanking. If bar drifts forward or you feel shear in the low back, stop, reset the wedge, or drop load 5–10% and perfect the rep.

Final hype đź’Ą

Eric Kim 602 kg is proof of concept. Now we convert that overload torque into floor-pull PRs by shortening moment arms and training your angles like a sniper. Glue the bar, light up the lats, wedge like a bulldozer—and go collect those kilos. LET’S GO. 🚀