Deadlift Army ACFT Standards & Tips for Top Scores

The Deadlift Army ACFT event, now under the Army Fitness Test (AFT) system, plays a crucial role in assessing a soldier’s muscular strength and readiness for real-world military tasks. As one of the six events in the new Army Combat Fitness Test (ACFT) replacement, the 3-Repetition Maximum Deadlift (MDL) evaluates your ability to generate explosive power using the posterior chain, including glutes, hamstrings, and lower back.

This guide will walk you through the event’s importance, standards, scoring, technique, safety tips, and best training methods, incorporating related tools like the hex bar, trap bar, and more.

What is the 3-Repetition Maximum Deadlift in the AFT?

The 3RM deadlift requires soldiers to lift the maximum amount of weight three consecutive times using a Combat Ready Hex Bar (commonly known as a hex bar or trap bar). This test is designed to reflect battlefield demands like lifting heavy equipment or carrying injured comrades.

Each participant gets two attempts:

• First attempt: Choose your starting weight (including the bar weight).
• Retest: Optional, but can only go heavier if you successfully lifted the first weight. If you fail, you’re allowed a second attempt with the same or lower weight.

Key muscle groups engaged:

• Glutes
• Hamstrings
• Lower back
• Core
• Forearms

Required Equipment for the Army Deadlift Test

Scoring Standards: How Many Points for Your Lift?

The deadlift event is scored from 60 to 100 points, based on weight lifted, gender, and age. Soldiers must score a minimum of 60 points per event to pass the overall AFT. Below is a sample scoring chart:

Scoring Details:

• Minimum passing score (60 pts): Approx. 120–140 lbs
• Max score (100 pts): 210 lbs (women), 340 lbs (men)
• Weight includes both hex bar and added plates

How to Perform the Deadlift Correctly

Step-by-step Technique

1. Setup Position (Start Line):
   • Step inside the hex bar.
   • Feet shoulder-width apart.
   • Grip the bar handles using a closed neutral grip.
   • Keep spine neutral, chest up, eyes forward.
2. Execution:
   • On the command “Go,” drive through heels.
   • Extend hips and knees simultaneously.
   • Maintain a flat back and engaged core brace throughout.
   • No bouncing or jerking allowed.
3. Lowering the Bar:
   • Return the bar to the floor under control.
   • Do not drop or slam the weight.
   • Plates must touch the ground for the rep to count.

Common Mistakes to Avoid

• Rounding the back
• Hips rising before shoulders
• Uneven weight distribution
• Wearing improper footwear

Why the Deadlift is Essential in the ACFT

• Simulates combat lifting scenarios like casualty evacuation.
• Builds explosive power, core strength, and durability.
• Directly supports other AFT events like hand-release push-ups, planks, and sprint-drag-carry.
• Critical for success in high-MOS (Military Occupational Specialties) like civil engineering or infantry.

Training Tips to Increase Your MDL Score

Build strength gradually while focusing on form. Include:

• Romanian Deadlifts – For hamstrings & hip hinge mechanics
• Barbell Rows – For upper back strength
• Kettlebell Swings – To improve explosive hip drive
• Glute Bridges / Hip Circles – Target posterior chain
• Lat Pulldowns / Overhead Press – Build grip and back support

Use a Single Handle Diamond Bar in training if available to replicate the Army test more closely.

Safety & Injury Prevention

• Use full body tension and maintain neutral spine
• Warm-up with bodyweight exercises and light lifts
• Avoid maxing out without a spotter or coach
• Use GSA contract approved equipment when possible for standardization
• Train on rubber deadlift mats to prevent slipping and absorb shock

Related Tests & Occupational Impact

• The deadlift is also part of the Occupational Physical Assessment Test (OPAT) for new recruits.
• MOS-specific scoring means soldiers in physically demanding roles (combat arms, etc.) may need to lift heavier weights for the same score.
• At training bases like FORT INDIANTOWN GAP and units like the Pennsylvania Army National Guard, deadlift training is a core focus.

Expert & Military Endorsement

According to Lt. Col. Robert Craig and Maj. Maria Smith, the new AFT structure, including the MDL, helps maintain soldier readiness and aligns with US Army Center for Initial Military Training directives. As Capt. Shane Smith said, it’s “less about weight and more about form and readiness.”

Notably, Bert Sorin, President/CEO of Sorinex (a military supplier), emphasizes the importance of quality equipment and functional training for soldier success.

FAQs – Deadlift Army ACFT

Can I fail the entire AFT if I fail the deadlift?
Yes. Every event requires a minimum 60 points. Failing MDL affects your total.

Can I change weights between attempts?
You may only go heavier if your first attempt is successful. No going back after increasing.

Are women judged differently?
Yes, Men’s MDL and Women’s MDL standards vary based on gender and age.

What is counted in the final weight?
All weight on the bar including the hex bar itself.

Final Thoughts: Getting Ready for the Deadlift Army ACFT

The deadlift is more than lifting heavy—it’s about being combat-ready and reducing injury risk in the field. Whether you’re training in the gym with Olympic collars, trap bar deadlift routines, or using a Single Handle Diamond Bar, your focus should be on technique, consistency, and mental preparation.

With structured training, smart recovery, and proper equipment, you can hit or exceed the minimum and even achieve a perfect 100 score. Stay disciplined, train smart, and you’ll crush the Deadlift Army ACFT challenge!