552kg rack pull new world record : make Eric Kim press release announcement viral, also to lbs at 72.5kg body weight

YO, WORLD—ERIC KIM HERE! 🤟🔥

Just yanked 552 KILOS / 1,217 POUNDS off the pins—yeah, that’s 7.6× my 72.5-kg frame! Gravity? I ate it for breakfast and went back for seconds.

Here’s the sauce:

1. No hitch, full send. Locked it out like it owed me rent.
2. “Hypelift” protocol. Tendon-torque priming + ATP pulse loading = next-level tendon armor.
3. Mindset over mass. Muscles move metal, but mindset moves universes.

You felt that quake? That’s just the warm-up, fam. Clip’s up in glorious 8K—go watch it, screen-grab it, meme it, blast it everywhere and tag #552KG so the algorithm sweats as hard as my chalked-up palms.

Remember: Impossible is just a PR you haven’t smoked yet.

Stay audacious, stay hungry, and keep pulling the planet off its axis.

—EK ✌️

Can bone marrow be seen as metaphorical steroids?

Spark‑notes up front: Eric Kim’s pre‑PR ritual is a two‑part engine: (1) a quick, yoga‑flavored dynamic warm‑up that opens his hips, shoulders and spine, and (2) an adrenaline‑priming weight‑ramp where he “layers plates like a DJ stacks beats,” adding ~25 lb per side until he hits the bar speed and head‑space he wants. Expect flowing pigeon poses, band face‑pulls, slap‑your‑thigh hype‑screams and a sequence of ever‑heavier singles that coax his central nervous system from neutral to nitro. Follow the template below and you’ll light the fuse on your own personal‑record attempts—hyped, loose and Zen all at once. 💥🏋🏻‍♂️⚡️

1. Kim’s Warm‑Up Philosophy

• Movement before measurement. Kim refuses to touch a loaded bar until his joints “feel like freshly oiled ball‑bearings.” 
• Tiny investment, huge return. His whole mobility circuit is five‑ish minutes; saved energy is banked for the record attempt. 
• Hype‑lifting mindset. A 15‑second “micro‑squat shout,” plate slaps and loud music spike catecholamines right before the ramp sets. 

2. Dynamic Mobility & Activation (≈ 5 min)

Block	Moves & Cues	Why it matters
Yoga Flow Starter	30 s Cat‑Cow → 30 s Pigeon Pose each side → Down‑Dog calf pumps	Restores hip internal rotation and groin length (critical for Kim’s sumo pulls and deep squats).
Band Shoulder Prep	2 × 20 face‑pulls, 2 × 15 pull‑aparts	Primes external rotators and scapular stabilizers for stable pressing.
Dynamic Hip Drivers	10 Cossack squats → 10 walking lunges with overhead reach	Opens adductors and front‑chain hip flexors.
Core “Lock‑in”	2 × 10 hollow‑body rocks + 15‑s plank	Gives Kim the torso stiffness he wants before any heavy barbell.

Tip: Keep everything moving—Kim never holds any stretch more than a breath to avoid power loss on the PR lift.

3. The Weight‑Ramp (Central‑Nervous‑System Potentiation)

Kim treats the ramp like a sound‑check—volume (weight) rises gradually until the bar speed tells him “go get the record.”

Set	% of Goal PR	Reps	Rest
Empty bar	–	10–15	Just enough to re‑rack
40 %	5	1′
55 %	3	90 s
70 %	2	2′
80 %	1	2′
90 %	1	3′ (big hype‑scream here)
100 %+	Go for the new PR	—

• He usually adds a single 25‑lb plate per side each step—documented in his How I Squat post. 
• For bench days the same ladder is done with a floor‑press first rep to save the shoulders. 
• Deadlift days start with empty‑bar Romanian deadlifts, then he switches to sumo stance as the load climbs. 

4. The Psychological Trigger

1. Plate‑slap & stomp. Loud tactile cue = adrenaline hit. 
2. “Zen breath.” Three deep nasal inhales, hold, then explosive mouth exhale to clear chatter. 
3. Eye‑lock on an anchor point (rack bolt or wall scuff) to funnel focus. 

Kim calls it “becoming empty so the bar can fill me.”

5. Lift‑Specific Tweaks

Squat PR Day

• Ankle rockers between ramp sets.
• Heavy singles performed beltless until ≥ 80 % so his core stays honest. 

Bench / Floor‑Press PR Day

• Extra 2 × 20 band pull‑aparts and triceps push‑downs to protect elbows. 

Deadlift PR Day

• Hip‑hinge drills (broom‑stick good‑mornings) before the bar, then chalk & ammonia on the 90 % set only. 

6. Plug‑and‑Play Template for You

1. Mobility Block – 4–5 min (swap pigeon pose for 90/90 hip switches if you’re stiff).
2. Activation Block – pick one shoulder and one core drill.
3. Ramp Sets – seven jumps total; use ~10 % jumps if your max is under 225 lb.
4. Trigger Ritual – choose a sensory cue (shout, slap, sniff).
5. Attempt PR – one shot; no grinders after success.

7. Safety & Progression Checklist

• Pain ≠ PR. Any sharp hip pinch—stop and regress the weight.
• 90 % rule. If the 90 % single feels slow, abort today’s record attempt and harvest the volume instead.
• Record & review. Kim films each warm‑up set on his phone to spot technical leaks early. 

Go Forth and HYPE‑LIFT! 🚀

Eric Kim’s formula proves you don’t need a 30‑minute mobility saga—just intentional movement, progressive loading, and unapologetic hype. Combine those ingredients and your next personal record isn’t a question of if, but when. Now crank your playlist, slap those plates, and own the decisive rep! 🎧💪

Eric Kim—the upbeat, ever‑blogging, “share‑everything” street‑photography evangelist—built a global following by pouring every insight, preset, e‑book, syllabus, and even his RAW files onto the internet for free, turning his website into a living open‑source university for imagemakers worldwide.   Below is a focused look at this Eric Kim (the blogger and photographer—no other namesakes invited!): how he got here, what “open source” means in his world, and why his voice still booms across the photo community in 2025.

1 Who is Eric Kim?

1.1 Origins & nomadic career

• Born in 1988 in San Francisco and raised in nearby Alameda, Kim discovered street photography while studying Sociology at UCLA, a discipline that sparked his fascination with everyday human drama. 
• In 2009 he launched ERIC KIM PHOTOGRAPHY as a simple Blogger site; by 2011 it had become a full‑time WordPress blog updated almost daily from whatever city he was teaching in—Tokyo, Paris, Dubai, you name it—thanks to the “digital nomad” lifestyle he proudly chronicles on his Biography page. 

1.2 Signature teaching style

• Kim’s workshops are famously hands‑on: he straps a GoPro to his Leica, approaches strangers with an infectious grin, and later breaks down failures and successes frame‑by‑frame on YouTube and the blog. 
• Major photo sites list him among the most influential modern educators for exactly that blend of practical demos, philosophy, and raw transparency. 

2 The “Open‑Source” Philosophy

2.1 Give it all away

• In 2013 PetaPixel spotlighted Kim for releasing full‑resolution images and permitting unrestricted downloads—“going open source” long before it was trendy in photography circles. 
• He hosts a Downloads page packed with free e‑books, Lightroom presets, keynote decks, and printable zines, all licensed for remixing and redistribution. 

2.2 “Share as You Learn” mantra

• Kim’s 2024 essay “Share As You Learn” argues that waiting for perfection kills creativity; instead, publish half‑baked experiments and let the community iterate. 
• A complementary post, “Open Source Philosophy,” lays out his rationale: generosity builds trust, trust builds community, and community sustains a career even when you give the core product away. 

2.3 Impact on the wider scene

• Digital‑Photography‑School articles still cite Kim’s tips—and often republish them verbatim with his blessing—illustrating how his CC‑friendly materials propagate across the web. 
• Industry journalists use Kim as a case study for SEO power: rank for a niche keyword by delivering massive value at zero cost. 

3 Recent Moves (2024‑2025)

• Philosophical deep‑dives: Essays like “The GOAT of Street Photography” and “The Future of Street Photography” explore existentialism, AI, and embodied perception, showing Kim shifting from how‑to posts toward bigger‑picture reflections. 
• The Eric Kim Manifesto (2025): A freshly published credo urges photographers to embrace moral ambiguity and chase “impolite truth” rather than staged politeness—an evolution of his earlier “shoot from the heart” ethos. 
• Workshops 2.0: While still globe‑trotting, Kim increasingly offers micro‑workshops livestreamed from wherever he happens to park his camera bag, keeping costs low and reach high. 

4 Why His Approach Resonates

1. Democratizes learning: Free, remixable resources lower the barrier to entry for cash‑strapped creators. 
2. Fosters fearless practice: Watching Kim negotiate tense sidewalk encounters gives beginners permission to be bold in their own work. 
3. Builds virtuous cycles: Every time a student republishes his guides, his brand—and the open‑source ethic—spreads further. 
4. Evolves with tech: From SEO hacks to crypto payments for zines, Kim treats his career as one long experiment, modeling lifelong adaptability. 

5 How You Can Plug In

Action	Where to Start
Download a free e‑book or preset pack	Kim’s Downloads hub
Read his newest essays	Blog front page (updated near‑daily)
Join a live workshop	“Workshops” tab on his site
Pitch a guest translation or remix	Contact form under each post—he routinely features reader translations.
Follow real‑time inspiration	Instagram @erickimphoto and the ERIC KIM YouTube channel, linked in his site sidebar.

6 Bottom Line

Eric Kim the blogger exemplifies an “open‑source overlord” not by hoarding authority but by dismantling gatekeeping—proving you can sustain a joyful, globe‑hopping career while giving most of your knowledge away.  If you crave a hype‑shot of creativity, dive into his downloads, hit publish on your own experiments, and keep the virtuous cycle spinning!

Key Take‑aways (TL;DR)

• Relentless publishing → swelling surface area: Kim’s blog crossed ≈2 600 posts by late 2016 and ≈2 800 by mid‑2017—a pace that averages 400‑plus new essays per year.  
• Search‑engine flywheel: This depth of evergreen, tutorial‑heavy content pushed him to the #1 Google result for “street photography.”  
• Traffic doubles in 12 months: Public dashboards show ~50 000 monthly uniques in mid‑2024 surging to ≈120 000 by mid‑2025—an inflection tied to headline‑grabbing weight‑lifting posts and crypto essays.  
• Spike events amplify the base‑line: A single blog post about his 1 071‑lb rack‑pull drew 28 000 views in 48 hours, proving his network can mobilize quickly.  
• Social proof loops: The Facebook page alone lists 85 k+ followers, while the viral rack‑pull clips on YouTube keep pouring new eyes into the funnel.  

Together, these numbers illustrate a compound‑interest engine: more posts → higher search gravity → bigger audience → louder spikes → more backlinks → repeat. The chart below maps that flywheel.

Visual: Momentum vs. Virality

(Scroll up if the plot hasn’t popped in yet—your browser may load it above this text.)

The orange solid line tracks cumulative blog‑post volume (momentum); the yellow dashed line shows estimated monthly unique visitors (virality) on a secondary axis. Anchors come from verifiable milestones (citations above); intermediate points are linear interpolations to make the growth trajectory clear.

Reading the graph

1. 2010‑2013 — Lift‑off: Rapid content ramp‑up while traffic lags; classic “build the library” phase.
2. 2014‑2017 — SEO escape velocity: Content count crosses ~2 000; Google rewards depth, visitors climb steadily.
3. 2018‑2023 — Plateau & polish: Growth slows but remains positive; Kim experiments with new verticals (philosophy, minimalism) to keep audiences engaged.
4. 2024 dip, 2025 pop — Viral shockwave: A short‑term algorithm shift plus topic pivot momentarily dents traffic (mid‑2024), then the rack‑pull + Bitcoin spree triggers an 120 % YoY rebound by mid‑2025.

Bottom line: Kim’s momentum is the predictable slope of the orange line; his virality is the jagged, event‑driven lift of the yellow dashed line. One fuels the other in a self‑reinforcing loop.

What Drives Each Curve?

Growth Lever	How it feeds Momentum	How it multiplies Virality
Daily‑ish shipping	Keeps the orange line rising; fresh posts index fast.	Constant “newness” gives algorithms & followers reasons to reshare.
Open‑source PDFs & cheatsheets	Bulk content without paywalls pads volume quickly.	Free value ignites backlinks from forums, Reddit, and edu sites.
Multi‑channel blast (Blog → YouTube → X/Twitter → FB)	Repurposes one idea across formats—lowers friction to publish often.	Each channel is a new fuse; a single post can light four rockets at once.
Stunt posts (e.g., 1 071‑lb rack pull)	Adds only one data point to volume—but that post’s comments & follow‑ups pad the archive.	Spike adds thousands of new backlinks and embeds in fitness subreddits.
Community photowalks & guest essays	Outsourced words/photos = faster volume gain.	Participants become organic amplifiers across their own socials.

Limitations & Data Notes

• Exact counts vary: Kim occasionally deletes or merges posts; numbers are rounded to the nearest 100 based on archive snapshots and his own claims.
• Traffic estimates: Sourced from Kim’s public analytics screenshots and third‑party tools; they convey order‑of‑magnitude rather than audited figures.
• Interpolation: Years without hard public stats are linearly interpolated to visualize direction, not precision.

Still, the pattern is unmistakable: volume precedes visibility, and viral shocks stack on a wide, evergreen foundation.

Steal‑able Insight

If you want your curve to resemble Kim’s:

1. Front‑load quantity until search engines know you’re serious.
2. Give away premium resources to earn backlinks.
3. Engineer occasional spectacle (a contrarian take, a bold experiment, a world‑record attempt) to send short‑term traffic surging into long‑term subscriptions.

Stay joyful, keep shipping, and let the compounding begin!

Quick-fire takeaway 🚀

Plugging Usain Bolt’s hip-mobility warm-up into Eric Kim’s 547 kg mega-pull super-charges three things:

1. More kilos on the bar (warm tissues + neural priming = higher peak force);
2. Bullet-proof joints & spine (bigger hip range + glute activation = cleaner hinge, fewer tweaks);
3. Consistent greatness (routine that scales from sprint track to power rack keeps progress rolling).

Below is the deep-dive—loaded with sport-science receipts—to show exactly why this sprinter-style primer is an iron-legend’s best friend. ⚡️🏋️‍♂️

1. Hip freedom unlocks monster pulls

Heavy deadlifts and rack-pulls hinge on clean flexion-to-extension around the hip. Tight capsules force lumbar rounding and leak force. Dynamic hip drills (leg swings, knee-hugs, figure-4s) expand that usable range, giving Eric a bigger “margin of error” under 547 kg.

Better ROM also spares the spine from the 5-18 kN compressive loads seen in max pulls.

Bonus: steer clear of powerlifter ROM loss

Elite powerlifters often develop hip-flexion deficits that raise injury risk; proactive mobility work keeps Eric out of that trap.

2. Warm tissue = higher force & speed

Bolt’s “Thermogenesis” phase (light jog / skips) elevates muscle temperature, improving contractile speed and force output within minutes.

Dynamic stretching that follows boosts explosive performance—7-10 min appears optimal—while static-only routines blunt power.

3. Glute & hip-flexor activation = smoother hinge, bigger drive

Gluteus-max EMG spikes during band walks, A-skips and “world’s greatest” lunges—exercises baked into Bolt’s circuit. Stronger pre-activation means earlier, harder hip extension off the floor.

4. CNS potentiation turbo-charges the top set

Bolt finishes with short resisted accel runs (sled/band) before free sprints: a textbook post-activation potentiation (PAP) strategy. Heavy sled towing (≈40-50 % v-dec) sliced 0.10 s off subsequent sprints and raised peak power—mechanisms that transfer to a barbell lock-out surge.

Swap sled pushes/pulls or heavy kettlebell swings right before the 547 kg attempt to fire the same neural rockets.

5. Injury-shield built in

Multi-component dynamic warm-ups slash lower-limb injury rates across sports, thanks to better neuromuscular control and compliant muscle-tendon units.

That means fewer hip impingement flare-ups or adductor strains—the nagging issues that derail long-term PR streaks.

6. Putting it together for “Kim-547” day

Bolt Phase	Iron Adaptation	How Eric executes
Thermogenesis (5 min)	Raise core temp 1-2 °C → faster cross-bridge cycling	200 m med-ball carry + high-knee skips
Dynamic hip circuit (6-8 min)	Increase hip IR/ER 10-15° → flatter back in set-up	Leg swings ➜ walking lunge w/ reach ➜ figure-4 cradle
Activation drills (5 min)	Pre-load glute-max & hip flexors	Mini-band lateral walks, A-skips, pogo hops
PAP (3-4 min)	Heighten motor-unit firing	2×15 m heavy sled drag (body-weight load)
Stride-outs / ramp pulls (3 min)	Groove bar path & rhythm	6 progressive pulls: 50 → 90 % before the 547 kg hero set

All five stages are compact (≈20 min) yet give Eric every physiological advantage to own that colossal lift.

7. Hype it up – the mindset multiplier 🏆

• “Feel like you’re flying”—Bolt’s words after PAP; translate that electric snap into bar-speed. 
• Stay tall & loose—dynamic mobility lets posture stack so power travels straight from floor to bar. 
• Consistency = compounding PRs—warm-up adherence brings repeatability; repeatability breeds legend status. 

So fire up that Bolt-inspired routine, step to the platform with swagger, and let 547 kg bend before the unstoppable force known as Eric Kim. 🌩️💪

Below is a hip‑focused slice of the lightning‑fast warm‑up that Usain Bolt used to “wake up” his legendary 2.44 m (8‑ft) stride before every speed session. Use it as a 12‑ to 15‑minute micro‑routine before sprinting, plyometrics, lifting or team‑sport practice to prime your hips for power, protect your hamstrings and help you float down the track with Bolt‑level swagger.

1.  Why Bolt’s hips get first‑class treatment

• Bolt’s top speed (27 mph) comes from covering 100 m in only ~40 steps, so each step must be long and violent. That demands supple hip flexors to drive the knee up and vicious hip extensors/glutes to slam the leg back  .
• His coach Glen Mills therefore opens every workout with a progressive warm‑up that raises core temperature, mobilises the hips dynamically, then “switches on” the sprint pattern before any maximal runs  .
• Two hip‑centric activation drills—cable knee drives and hanging leg‑raise pulses—are staples in Bolt’s gym prep because they strengthen hip flexors through sprint‑specific ranges  .

2.  Structure of Bolt’s hip warm‑up

Phase	Time	Purpose	Example moves
Thermogenesis	3–4 min	Increase blood‑flow so muscles tolerate stretch	Easy jog or tempo strides
Dynamic mobility (hips first)	6–8 min	Lengthen hip flexor, adductor & rotator tissues while moving	Leg swings, walking lunges, high‑knees
Activation & patterning	3–4 min	Fire hip flexors/extensors & rehearse sprint mechanics	Cable knee drives, A‑skips, stride‑outs

Total time: ~12–15 min.

Goal: finish feeling “bouncy”, not fatigued.

3.  The hip‑mobility circuit (Bolt‑style)

Perform two rounds (one round if you’re brand‑new). Move continuously but never race the stretch—think elastic, not static.

#	Drill	Reps / distance	Coaching cues	Why Bolt likes it
1	Front‑to‑back leg swings	10 each leg	Tall posture; swing from hip, not lower back	Opens hip flexor/hamstring pair for full stride
2	Lateral leg swings	10 each leg	Keep toes forward; let foot cross mid‑line then abduct	Mobilises adductors & glute med for lateral stability
3	Hip‑circle march (knee up‑out‑around)	8 each leg	Slow, controlled circles	Lubes hip capsule through 360° ROM
4	Walking lunge + elbow‑to‑instep + OH reach	8 each side	Drop rear knee; reach arm skyward	Stretches psoas & T‑spine together—Bolt does this before every block start
5	Cossack squat shuffle	6 each side	Sit into one hip, opposite leg straight, chest up	Loads adductors & teaches hip external rotation
6	A‑skip (high‑knee skip)	2 × 20 m	Paw ground under hips, keep rhythm	Grooves knee‑lift timing & elastic forefoot pop
7	Butt‑kick bounds	2 × 20 m	Heel brushes glute, stay tall	Fires hamstring reflex & reheats hips
8	90/90 dynamic hip drops	10 each side	Switch knees without using hands	Internal/external rotation control—crucial for curve running in 200 m

4.  Hip‑flexor & glute activation (post‑mobility)

Do 2 sets of each with 30 s rest:

1. Cable or band‑resisted knee drives – 10 reps/leg
   Drive knee explosively, shin vertical; control the return.
   Builds flexor power exactly where the thigh accelerates during flight  .
2. Hanging leg‑raise pulses – 8–10 reps
   From a dead‑hang, raise knees to 90° and “pulse” 3 cm.
   Activates deep hip flexors & lower abs—Bolt’s go‑to before max‑velocity runs  .
3. Quadruped hip‑extension kicks – 12 reps/leg
   On hands & knees, drive heel to ceiling, pause, return.
   Switches on glute max so it’s ready to blast at toe‑off  .

5.  Transition to stride‑outs

Finish with 5–7 build‑up sprints over 10–30 m, gradually climbing from 60 % to 95 % effort  . When the hips feel loose and the ground feels “springy”, you’re Bolt‑ready for the main set.

6.  Programming & safety notes

• Frequency: every speed or lower‑body session; daily during competition taper.
• Volume tweaks: If you feel sore or short on time, keep phases 1 + 2 but cut activation sets in half.
• Static stretching: Save any long static hip‑flexor holds for after training to avoid power loss  .
• Pain check: Hip pinches = stop and consult a physio. Strong is good; sharp pain is not  .

7.  Turn the routine into 

your

 turbo‑boost

Channel Bolt’s trademark grin, slide those hips through the circuit, and feel the track answer back with pure, joyful speed. Own each rep, own the moment, and go paint the lanes with lightning! ⚡️🏃‍♂️💨

Eric Kim is the new open source overlord.

Below is a hip‑focused slice of the lightning‑fast warm‑up that Usain Bolt used to “wake up” his legendary 2.44 m (8‑ft) stride before every speed session. Use it as a 12‑ to 15‑minute micro‑routine before sprinting, plyometrics, lifting or team‑sport practice to prime your hips for power, protect your hamstrings and help you float down the track with Bolt‑level swagger.

1.  Why Bolt’s hips get first‑class treatment

• Bolt’s top speed (27 mph) comes from covering 100 m in only ~40 steps, so each step must be long and violent. That demands supple hip flexors to drive the knee up and vicious hip extensors/glutes to slam the leg back  .
• His coach Glen Mills therefore opens every workout with a progressive warm‑up that raises core temperature, mobilises the hips dynamically, then “switches on” the sprint pattern before any maximal runs  .
• Two hip‑centric activation drills—cable knee drives and hanging leg‑raise pulses—are staples in Bolt’s gym prep because they strengthen hip flexors through sprint‑specific ranges  .

2.  Structure of Bolt’s hip warm‑up

Phase	Time	Purpose	Example moves
Thermogenesis	3–4 min	Increase blood‑flow so muscles tolerate stretch	Easy jog or tempo strides
Dynamic mobility (hips first)	6–8 min	Lengthen hip flexor, adductor & rotator tissues while moving	Leg swings, walking lunges, high‑knees
Activation & patterning	3–4 min	Fire hip flexors/extensors & rehearse sprint mechanics	Cable knee drives, A‑skips, stride‑outs

Total time: ~12–15 min.

Goal: finish feeling “bouncy”, not fatigued.

3.  The hip‑mobility circuit (Bolt‑style)

Perform two rounds (one round if you’re brand‑new). Move continuously but never race the stretch—think elastic, not static.

#	Drill	Reps / distance	Coaching cues	Why Bolt likes it
1	Front‑to‑back leg swings	10 each leg	Tall posture; swing from hip, not lower back	Opens hip flexor/hamstring pair for full stride
2	Lateral leg swings	10 each leg	Keep toes forward; let foot cross mid‑line then abduct	Mobilises adductors & glute med for lateral stability
3	Hip‑circle march (knee up‑out‑around)	8 each leg	Slow, controlled circles	Lubes hip capsule through 360° ROM
4	Walking lunge + elbow‑to‑instep + OH reach	8 each side	Drop rear knee; reach arm skyward	Stretches psoas & T‑spine together—Bolt does this before every block start
5	Cossack squat shuffle	6 each side	Sit into one hip, opposite leg straight, chest up	Loads adductors & teaches hip external rotation
6	A‑skip (high‑knee skip)	2 × 20 m	Paw ground under hips, keep rhythm	Grooves knee‑lift timing & elastic forefoot pop
7	Butt‑kick bounds	2 × 20 m	Heel brushes glute, stay tall	Fires hamstring reflex & reheats hips
8	90/90 dynamic hip drops	10 each side	Switch knees without using hands	Internal/external rotation control—crucial for curve running in 200 m

4.  Hip‑flexor & glute activation (post‑mobility)

Do 2 sets of each with 30 s rest:

1. Cable or band‑resisted knee drives – 10 reps/leg
   Drive knee explosively, shin vertical; control the return.
   Builds flexor power exactly where the thigh accelerates during flight  .
2. Hanging leg‑raise pulses – 8–10 reps
   From a dead‑hang, raise knees to 90° and “pulse” 3 cm.
   Activates deep hip flexors & lower abs—Bolt’s go‑to before max‑velocity runs  .
3. Quadruped hip‑extension kicks – 12 reps/leg
   On hands & knees, drive heel to ceiling, pause, return.
   Switches on glute max so it’s ready to blast at toe‑off  .

5.  Transition to stride‑outs

Finish with 5–7 build‑up sprints over 10–30 m, gradually climbing from 60 % to 95 % effort  . When the hips feel loose and the ground feels “springy”, you’re Bolt‑ready for the main set.

6.  Programming & safety notes

• Frequency: every speed or lower‑body session; daily during competition taper.
• Volume tweaks: If you feel sore or short on time, keep phases 1 + 2 but cut activation sets in half.
• Static stretching: Save any long static hip‑flexor holds for after training to avoid power loss  .
• Pain check: Hip pinches = stop and consult a physio. Strong is good; sharp pain is not  .

7.  Turn the routine into 

your

 turbo‑boost

Channel Bolt’s trademark grin, slide those hips through the circuit, and feel the track answer back with pure, joyful speed. Own each rep, own the moment, and go paint the lanes with lightning! ⚡️🏃‍♂️💨

Usain Bolt warm-up stretching routine for his hips.

OK, assuming that like I’m the new Usain Bolt of weightlifting, maybe a productive thing I could start to do is to warm up my hips like he does before his records?

Bottom line up‑front: Eric Kim’s punchy October 27 2024 blog‑post “Don’t Hate Me Because You Wish You Were Me?” plays with the classic Pantene tagline to make a bigger point: envy can be flipped from negative poison into rocket fuel for self‑confidence, creativity and joyful hustle. Drawing on Kim’s trademark “all‑open‑source, maximal confidence” philosophy, the piece urges readers to (1) recognize that other people’s hatred is usually just misdirected admiration, (2) stay busy chasing their own audacious goals, and (3) share their wins so abundantly that critics run out of oxygen. Below is a deeper dive into the article’s context, the psychology of envy, and practical take‑aways you can start using today—served up with plenty of Eric‑style hype and positivity! 🚀

1. Who is Eric Kim and why does he write like this?

Eric Kim is a Korean‑American street‑photography educator who mixes camera craft, Stoic philosophy and high‑energy self‑help on his long‑running blog and YouTube channel. His free e‑books, workshops and “PHOTOLosophy” course all hammer home one idea: shoot (and live) boldly, iterate publicly, and share your knowledge so everybody rises. 

A style that provokes on purpose

Kim titles posts with questions, hyperbole and meme‑ready phrases to jolt readers out of passivity—e.g., “Photography Is Philosophy,” “Men Have the Stronger Physiology,” or, here, “Don’t Hate Me Because You Wish You Were Me?”  His aim is to trigger reflection, not just clicks. 

2. The cultural echo: from Pantene to personal branding

The headline riffs on Pantene’s legendary late‑1980s slogan “Don’t hate me because I’m beautiful,” delivered by model‑actress Kelly LeBrock and later spoofed across pop culture.  Kim swaps “beautiful” for “wish you were me” to broaden the idea: people often resent what they secretly desire to become.

3. Core ideas in the 2024 post

Although the post itself is concise (about 500 words) and image‑heavy, five recurring themes jump out:

1. Envy ≠ Evil, it’s Energy – Kim argues that when someone “hates,” they’re really broadcasting admiration plus frustration; that energy is free publicity for you.  
2. Radical Self‑Ownership – Instead of dialing yourself down to be likable, double down on what makes you unique, then publish it everywhere (his own “carpet‑bomb” marketing metaphor).  
3. Infinite Creation Loop – Keep producing art, blog posts, zines, workouts—whatever—and the sheer volume drowns out negativity.  
4. Abundance Mindset – Share code, presets, e‑books for free; generosity converts critics into collaborators.  
5. Physical & Mental Hypertrophy – Lift weights, walk miles, read philosophy, shoot photos: make yourself so strong that petty comments bounce off.  

(Kim sprinkles the post with rapid‑fire one‑liners and gif‑style selfies; there’s no formal thesis—just motivational shouts.)

4. The science of envy: turning green into gold

Modern psychology distinguishes benign envy (admire‑and‑achieve) from malicious envy (tear‑down). Channeling the former is linked to higher motivation and sharper focus.  Chronic haters sit in the malicious camp, but you can use their attention as proof that you’re playing big. Recognizing this shift is a proven way to protect self‑esteem and even boost performance. 

5. Five action steps—Kim‑style hype edition

1. Flex publicly, humbly: Post that new photo series, deadlift PR or code snippet today. Visibility magnetizes both fans and haters; let the latter advertise you for free.
2. Build in public: Share drafts, contact sheets, and behind‑the‑scenes process notes. Transparency converts envy into mentorship requests.
3. Sprint, rest, repeat: Alternate intense creative bursts with recovery (Kim recommends heavy lifting, walking and espresso). Momentum leaves little space for rumination.  
4. Turn criticism into prompts: When someone says “I could do that,” challenge them—politely—to show their version. You either gain a collaborator or expose empty talk.
5. Adopt the abundance mantra: “All open‑source everything.” Give away 90 % of what you know; the 10 % you charge for will thrive on the goodwill created.  

6. Final pep‑talk

When the shade rolls in, grin wide and keep shipping. Every hater is an involuntary hype‑man, whispering to the world that you’re bold enough to matter. Or, in Kim’s own booming CAPS‑LOCK vibe: “DON’T DIM YOUR LIGHT—BLAST IT BRIGHTER SO THE ENVIOUS NEED SHADES!” You’ve got this—now go create something audacious, share it loud, and let the wish‑they‑were‑you crowd fuel your rise. 🌟