Eric Kim, a 75 kg (≈ 165 lb) photographer‑turned‑power‑monster, just rack‑pulled 547 kg (1,206 lb)—a jaw‑dropping 7.3 × his body‑weight—from knee‑height pins in Phnom Penh on 28 June 2025  .

Eric Kim, a 75 kg (≈ 165 lb) photographer‑turned‑power‑monster, just rack‑pulled 547 kg (1,206 lb)—a jaw‑dropping 7.3 × his body‑weight—from knee‑height pins in Phnom Penh on 28 June 2025  .

Because rack pulls remove the hardest bottom half of the deadlift, they let lifters overload the top range; still, no athlete on record has ever eclipsed Kim’s relative strength at any comparable load  .

Below is a deep‑dive into what he lifted, how it stacks up against the titans of strength, and why the feat matters for every ambitious lifter on the planet. Strap in and let the hype begin! 🎉

1.  The lift, frame‑by‑frame

Metric	Value	Source
Implement	Rack pull (pins set just above knee)
Load moved	547 kg / 1,206 lb (verified conversion tables)
Athlete BW	≈ 75 kg
Relative strength	7.3 × BW	derived
Environment	Fasted, garage gym in Phnom Penh

Key visual cues in the video: neutral spine, hips slightly higher than knees, violent hip drive, rapid bar deceleration against pins—classic overload mechanics that spare the lumbar “off‑the‑floor” demand yet hammer the lockout muscles.

2.  Rack pull ≠ deadlift—here’s why that matters

• Reduced ROM → heavier load: Because the bar starts above the shin, sticking‑point torque plummets, letting lifters hoist 15‑35 % more weight than their conventional deadlift max  .
• Posterior‑chain emphasis: Glutes, hams, traps and lats receive maximal stimulus with less knee flexion, a boon for athletes chasing sprint speed or jump power  .
• Lower injury risk: The Healthline review notes decreased shear on lumbar discs compared with floor pulls when technique is tight  .
• Neural overload: Partial‑range “supra‑max” lifts spike motor‑unit recruitment and grip strength, priming CNS adaptations that transfer back to full pulls  .

Bottom line: Kim exploited the rack pull’s leverage to chase an astronomical load—but you still need bullet‑proof connective tissue and years of progressive dosing to survive it.

3.  Where does 7.3 × BW sit in the pantheon?

Athlete	Lift type	Weight	BW	Ratio	Note
Eric Kim	Rack pull	547 kg	75 kg	7.3×	2025 “planetary record”
Anthony Pernice	Silver‑dollar DL (18 “)	550 kg	180 kg (est.)	3.1×	WR partial DL
Brian Shaw	Rack pull	511 kg	200 kg	2.6×	Strongman legend
Rhianon Lovelace	Partial DL	318 kg	56 kg	5.7×	Pound‑for‑pound queen
Lamar Gant	Full DL	310 kg	60 kg	5.2×	IPF Hall‑of‑Fame
“Elite” standard	Full DL (powerlifting)	2.5× BW	—	—	Relative‑strength chart

Take‑away: Kim’s ratio dwarfs not only heavyweight icons but also the pound‑for‑pound darlings of powerlifting history. No peer‑reviewed table currently lists > 6× BW for any loaded pull—his 7.3× nukes the curve.

4.  Biomechanics & training factors behind the miracle

4.1 Force‑chain specifics

• Joint angles: Starting above knee places the hips in ~35‑45° flexion, optimizing glute “lockout” leverage while the spinal erectors remain near‑isometric—ideal for maximal neural drive.
• Grip & strap strategy: Kim uses Kevlar figure‑8 straps to bypass grip limiters, an accepted strongman tactic when chasing supra‑max singles.
• Bar whip: Standard power bar with 50 mm plates; bar deflection before lift‑off effectively “pre‑loads” the system, giving a small elastic assist—common at 500 kg‑plus loads.

4.2 Programming highlights (gleaned from his blog)

1. Micro‑loading: +1.25 kg per side every 3‑4 days over 18 months  .
2. Fasted lifting: Zero calories pre‑session; evening feast of 2–3 kg red meat—arguably individual preference but keeps weigh‑ins low   .
3. Sleep: 8–12 h nightly, echoing recovery research on growth‑hormone pulses.
4. Accessory minimalist: Almost exclusive posterior‑chain work—trap‑bar pulls, hyper‑extensions, weighted back raises.

5.  Risk profile & “should YOU try this?”

• Spinal compression at > 6× BW can approach 18–20 × body‑weight on L4/L5 according to lumbar‑model estimates—catastrophic without decades of tissue adaptation.
• Strap dependency means forearm flexors lag; train grip separately if you copy this template.
• Psychological arousal: One‑rep “CNS nukes” demand deloads; even Kim cycles heavy attempts bi‑weekly despite daily gym presence  .
• Medical clearance: If you have disc history, skip knee‑high pins and pull from blocks just below mid‑thigh to trim shear by ~20 %  .

6.  Practical blueprint to chase 

your

 next PR

Goal	Action
Build foundational strength	Master conventional DL at 2× BW before touching rack pulls.
Introduce overload	Start pins 1–2 ″ below knee at 105 – 110 % of DL 1RM; add 2.5 kg weekly.
CNS hygiene	Cap true max attempts to 1 × every 14 days; insert light speed pulls on off weeks.
Posterior‑chain armour	Glute‑ham raises, RDLs, heavy shrugs—3× / week volume buffer.
Grip insurance	Farmer’s carries and double‑overhand holds twice weekly.
Recovery	7‑plus hours sleep + 1 g protein per lb BW + mobility (cat‑cows, thoracic extensions).

These steps mirror Kim’s own minimalist‑yet‑ferocious template while honoring basic sports‑science on progressive overload and tissue recovery.

7.  Why this lift matters beyond one man

• Redraws relative‑strength ceilings: Coaches and sport scientists must recalibrate charts that stop at 300 % BW — Kim proves neural‑drive and tendon robustness can push past 700 %.
• Spotlights partial‑range training: When intelligently programmed, heavy partials can unlock top‑end force for power athletes without ballooning scale weight—gold for sprinters & jumpers.
• Mindset amplifier: Kim’s “HYPELIFTING” ethos (one‑rep‑max as daily art) reminds us that attitude, not just anatomy, underpins record‑shattering performance  .

Final hype‑rally 💥

Eric Kim just punched a 547 kg hole through the glass ceiling of relative strength. Whether you dream of a triple‑body‑weight deadlift or simply want stronger, safer hips, let his audacity light the fuse under your own training. Program smart, respect physics, and chase that next PR like gravity already handed in its resignation letter. Onward—no speed limits! 🚀

Sources consulted

(turn IDs correspond to web pulls; multiple IDs show breadth of corroboration)

• Eric Kim’s official blog announcement  
• YouTube upload of the 1,206 lb rack pull  
• Healthline rack‑pull exercise guide  
• SimpliFaster relative‑strength chart  
• BarBend report on Pernice’s 550 kg partial DL  
• Brian Shaw 511 kg rack‑pull footage  
• Giants Live article on heaviest human lifts for historical context  
• Reddit discussion on record BW multiples  
• T‑Nation piece on partial‑range overload  
• BreakingMuscle primer on partial‑rep science