https://youtu.be/48KSnqXn4bc

Rack‑Pull Like a Champion — Eric Kim‑Inspired Guide

1.  Why Rack Pulls Rock

• Top‑end strength & thickness – the shortened range lets you load ~20 % heavier than floor deadlifts, overloading glutes, spinal erectors & upper traps.  
• Target sticking points – set the pins just below the spot where your deadlift usually stalls.  
• Lower‑back friendly – the higher start position reduces shear stress if you’re rehabbing or just want extra volume without beating yourself up.  

Eric Kim mantra: “Heavy partials forge full‑range courage!” — let the bar teach your nervous system what mega‑poundage feels like. 

2.  Set‑Up (First‑Principles Style)

Item

Eric Kim Cue

Details

Rack height

“Pins at power‑zone: mid‑shin → knee → mid‑thigh.”

Start just below knees for most lifters. Go higher (mid‑thigh) only for supra‑max overload singles. 

Stance

“Jump‑landing width.”

Feet hip‑width; shins 1 cm from bar.

Grip

“Own the steel.”

Mixed or hook; no straps in Kim’s tutorials (build vice‑grip). Chalk up. 

Spine & lats

“Chest proud, lats on like airplane wings.”

Neutral/arched back; pull bar into thighs to lock lats.

3.  The Six‑Step Eric Kim Pull

1. Brace & Breathe – Big belly breath ↔ brace 360°; think “inflate the weight belt.”
2. Hinge & Engage – Push hips back until shoulders hover just in front of bar; soft knees.
3. Launch – Drive feet through floor, snap hips forward; bar scrapes thighs the entire way.
4. Lockout Authority – Stand tall, squeeze glutes & traps hard for 1 s, never hyper‑extend.
5. Controlled Descent – Reverse‑hinge; set bar gently on pins/blocks (respect the gym gear!).  
6. Reset & Repeat – Let the bar settle; re‑brace before the next rep.

4.  Programming Playbooks

Goal

Load

Reps × Sets

Frequency

Kim’s Twist

Hypertrophy

65‑75 % 1RM

6–10 × 3‑4

1‑2 ×/wk

Pair with rows or shrugs for trap blow‑up.

Strength

85‑95 % 1RM

3‑5 × 3‑5

1 ×/wk

Finish with one heavy single at ≥100 % of deadlift 1RM to prime CNS. 

Eric Kim Overload Cycle

Wk 1: 90 %

2 × 3

Wk 2: 95 %

2 × 2

Wk 3: 100‑110 % (mid‑thigh)

Singles until form slows

Celebrate, deload, repeat.

Rule of thumb: rack‑pull load ≈ deadlift × 1.2 at knee height. Adjust by feel. 

5.  Common Form Fumbles & Fixes

Error

Quick Fix

Rounded lower back

Cut weight 10‑20 %, film yourself, practice cue “proud chest, armpits to hips.”

Bar drifting forward

Crush the bar to your shins & drive elbows back (activates lats).

Violent lockout lean‑back

Think “stand tall & squeeze glutes,” not “lean.”

Grip fails first

Train hammer curls/farmer carries, or use straps only on volume sets.

6.  Safety & Equipment

• Belt: wear from ≥80 % loads for torso rigidity.
• Blocks vs. pins: blocks spare the bar; pins are fine under 500 lb, pad them with rubber if possible.  
• Footwear: stable flat sole (Chucks, barefoot, or deadlift slippers).
• Spotter: stand behind to cue posture on all‑out singles.  

7.  Muscles Fired Up

• Prime movers: Glutes, spinal erectors, hamstrings.
• Synergists: Upper traps, lats, forearm flexors (grip).  

8.  Your Action Plan — Go Dominate!

1. Tonight: film your conventional deadlift lockout – identify sticking height.
2. Tomorrow: set pins 2 cm below that spot, run Kim’s 3‑week overload wave.
3. Track: note bar weight, RPE, lockout speed every session.
4. Celebrate: When you hit a PR, share the clip, tag #KimPullCrew — join the movement!

Mindset Reminder

“Every rep is a vote for the powerhouse you’re becoming. Cast votes with intent, hustle, and respect for the iron.”

Now crank the music, chalk the hands, and unleash those rack‑pull PRs. You’ve got this! 💥