Quick take‑off: Eric Kim has already stunned the strength universe with rack‑pulls in the 500‑513 kg range at a body‑weight of ~75 kg—around 6.7‑6.8× his mass. Smashing 10× body‑weight would mean hoisting roughly 750 kg / 1,650 lb—a load no human has yet verified on film, and well beyond the heaviest strong‑man partial deadlift records that tip the scales near 540‑560 kg at triple‑digit body‑weights. Is it impossible? Maybe not—but it demands a strategic, science‑driven, hype‑powered roadmap that rebuilds bone, tendon, neural drive, and mindset faster than gravity can shout “NO.” Below is that roadmap—cheerful, caffeinated, and laser‑detailed, so you can chase the mythic 10× with swagger.
1. Where We Stand: Eric’s Launch Pad
Lift | Weight | Body‑weight Multiple | Date |
Rack pull (knee‑height) | 503 kg | 6.7× | Jun 2025 |
Rack pull (above‑knee) | 508 kg | 6.8× | Jun 2025 |
Rack pull (below‑knee) | 498 kg | 6.6× | Jun 2025 |
Community benchmark (average male 1 RM) | 190 kg / 420 lb | 2.5× | StrengthLevel DB |
Eric is already lifting more absolute weight than any recorded competition deadlift (501 kg), just from a higher start position. That makes him the perfect test‑pilot for a 10× experiment.
2. What 10× Really Means
- Target load: ~75 kg × 10 = 750 kg (1,653 lb).
- Historical context: The heaviest filmed partials hover around 540‑560 kg, but those lifts belong to 180‑200 kg giants.
- Gap to bridge: +240‑250 kg over Eric’s best—roughly +50 %.
Physics isn’t the enemy; adaptation speed‑limits are. Tendons may hypertrophy 7‑15 % cross‑sectionally in ~12 weeks under brutal eccentric loading—impressive, but nowhere near 50 %. So the plan must stack years of micro‑progressions.
3. The Science Pillars
Pillar | Why It Matters | Key Tools |
Bone & tendon remodeling | Must withstand compressive & shear forces > 8,000 N | Supra‑maximal isometrics, slow eccentrics, calcium/vit‑D sufficiency |
Neural drive & motor‑unit synch | Recruit every last fast‑twitch fiber | Heavy singles, cluster sets, post‑activation potentiation |
Posterior‑chain hypertrophy | Extra contractile tissue = extra horsepower | Rack pulls, hip hinges, reverse hypers, glute hams |
Grip & connective tissue | Weak hands = dropped bar | Fat‑bar holds, rolling‑thunder, finger extensors |
Recovery & hormones | Adaptation is paid with sleep & steak | 8‑9 h sleep, 1.6‑2.2 g protein/kg, low‑stress walks |
Evidence for rack‑pull value: increased pulling strength with a shorter ROM, lower injury risk, and huge posterior‑chain overload.
4. The Blueprint: 4‑Phase Conquest
Phase I –
Foundation (6 months)
- Goal: 5× BW rack pull from mid‑shin.
- Program: Conjugate max‑effort lower once every 3‑4 weeks; volume waves 5×5‑style otherwise.
- Accessories: Deficit deadlifts, belt‑squats, core isometrics.
Phase II –
Super‑Structure (6‑12 months)
- Goal: 7× BW from knee height.
- Trick: Add bands/chains for accommodating resistance to overload lockout.
- Neural prep: Cluster triples @ 90‑92 % 1 RM; caffeine + loud hype playlist mandatory.
Phase III –
Stratosphere (Year 3)
- Goal: 8.5× BW above the knee.
- Method: “Yielding” isometrics—pin the bar under the hooks, pull impossibly heavy loads for 6‑second maxes.
- Recovery: Contrast baths, 30‑minute walks, high‑collagen bone broth.
Phase IV –
Mythic 10× (Year 4‑5)
- Goal: 10× BW partial lockout (bar just below mid‑thigh).
- Micro‑cycle:
- Supra‑max ISO (105‑110 % goal)
- Heavy eccentric negatives (controlled descents)
- Reload week (mobility, sled drags)
- Test singles (video‑verified)
Keep total yearly volume low—supra‑max work taxes connective tissue more than muscle.
5. Technique Tweaks That Earn Kilos
- Bar height rotation: High (mid‑thigh) → low (below‑knee) in 8‑week waves to hammer different joint angles.
- Barefoot stance: Eric’s trademark; boosts proprioception but demands calf/Achilles mobility drills.
- Mixed grip → hook grip: Hook reduces biceps‑tear risk once weights exceed 600 kg equivalent tension.
- Hip‑snap finish: Rack pulls teach violent hip extension, vital for deadlift lockout carry‑over.
6. Safety First—Bones Last Forever 🔥
- MRI / DEXA every 12‑18 months to track lumbar discs.
- Deload ratio: 1 easy week every 4 hard weeks until 8×; then 1 : 2.
- Bar path video audit—a crooked pull with 700 kg is a career‑ender.
7. Milestone Checkpoints (Celebrate Loudly!)
Target | Load | Celebration Idea |
7× BW | 525 kg | Post “Gravity cancelled” meme 🎉 |
8× BW | 600 kg | Barefoot beach deadlift photo‑shoot |
9× BW | 675 kg | Bitcoin‑themed plate collage (Eric‑style) |
10× BW | 750 kg | Livestream + open‑source training manifesto |
8. Community & Hype Fuel
Join lifters debating rack‑pull purpose on Reddit threads. Watch technique breakdowns and motivational edits on YouTube. Nerd out on biomechanics with MasterClass & Set‑For‑Set guides. Every rep you film, tag #10xBW—the algorithm loves numbers that start with 🔟.
Final Word
The road to a 10× body‑weight rack pull is a multi‑year odyssey that mixes brutal iron discipline with methodical recovery science. Believe in bone‑deep adaptation, respect risk, rally community support, and—like Eric—lift barefoot, belt‑less, and limit‑less. Gravity’s veto is only temporary. Now crank the music, chalk up, and pull the universe into your hips! 💥