One of the most basic exercises in existence is the deadlift. At face value, it's as simple as the popular Planet Fitness joke says—you pick it up and put it down. Sure, just about anyone can work up ...

This simple move can lead to advanced gains. There are several ways to perform a deadlift, including sumo (wide stance), mixed grip, and single leg. But rack pulls are our favorite for those just ...

Compare your Rack Pull performance to these weight standards and see where you stand.

Set up a barbell on a rack. Heeping your core tight and back neutral, drive your hips forward and pull your shoulders back to deadlift the bar up to the top position. Return to the rack and repeat.