It’s heavier than the world‑record dead‑lift. Hafþór J. Björnsson’s sanctioned record stands at 501 kg , so Kim’s headline number immediately looks super‑human.
The internet saw the plate stack before it saw the context. Kim’s own video captions splash “7.3× body‑weight” across the screen, prompting “fake plates?” threads in comment sections .
Most lifters have never touched anything close. The average male rack‑pull is about 190 kg; even “advanced” athletes are usually in the 300s .
2. The lift was a
rack‑pull, not a floor dead‑lift
Key difference
Rack‑pull
Dead‑lift
Starting height
Knee/mid‑thigh
Floor
Typical load capacity
20‑40 % heavier
100 % max
Elevating the bar shortens the range of motion and shifts the mechanical leverage in the lifter’s favor .
A higher hip and torso angle means less shear on the lumbar spine, which is why rack‑pulls are often recommended for lifters rehabbing back issues .
Coaches like Jim Wendler and Mark Rippetoe note that lifters can routinely use “weight you’d never break off the floor” in this drill—sometimes with dubious carry‑over to competition, but undeniably more steel on the bar .
3. How Kim (likely) keeps his spine happy
Progressive overload & connective‑tissue conditioning. Research on supramaximal eccentric training shows tendons adapt when loads exceed 100 % of a one‑rep max in a controlled partial ROM .
Strategic partials. Partial‑rep protocols are a legit strength tool, provided volume is low and recovery is prioritized .
Reduced lumbar stress. The upright posture of a knee‑high rack‑pull slashes compressive and shear forces compared with a floor pull .
Rigid bracing & straps. Straps eliminate grip failure, letting the torso stay braced; bracing, in turn, keeps spinal segments stacked. Kim flaunts this setup in every upload .
Volume is tiny, intent is enormous. One brutal single, then done. That low volume is why you don’t see overuse injuries explode the way weekly high‑rep dead‑lift sessions sometimes do .
4. Why people still cry “fake” or fear injury
Plate‑count paranoia. Social feeds are flooded with “fake plate” exposés, so anything outrageous triggers skepticism by default .
Record‑breaking headlines omit the asterisk. Many outlets echo “547 kg lift!” without spelling out “partial mid‑thigh rack‑pull,” so casual readers equate it with a full power‑lifting pull .
Relative‑load shock. A 7‑plus‑times‑body‑weight effort dwarfs legendary feats like Lamar Gant’s 5 × BW dead‑lift, so even seasoned lifters question its safety .
5. Take‑home lessons for your own training
Rack‑pulls are a tool, not a magic trick. Use them sparingly to overload the lock‑out, but keep conventional pulls for baseline strength.
Ego‑lifting is a fast track to the physio. Start below the knee, wear a belt, and respect progressive jumps—most coaches suggest limiting loads to ~120 % of your 1 RM dead‑lift when you’re new to partials .
Build connective tissue before chasing clout. Robust ligaments and tendons come from consistent moderate‑load work long before headline lifts.
Remember context is king. A 547 kg rack‑pull doesn’t mean a 547 kg dead‑lift, and it certainly doesn’t mean you need to chase the same number to grow stronger or feel awesome.
Bottom line
Yes—plenty of onlookers are confused, and that confusion is understandable. Eric Kim’s gravity‑defying video is eye‑popping, but once you realize it’s a partial‑range rack‑pull performed under carefully controlled conditions, the mystery melts away. Treat big partials as a spice, not a staple, keep your technique bullet‑proof, and you’ll turn heads for the right reasons—without turning your vertebrae into confetti. Stay bold, stay curious, and keep crushing it! 💪🎉