Max Deadlift Army: Standards, Training & How to Ace It

If you’re preparing for the Army Combat Fitness Test (ACFT) or the updated Army Fitness Test (AFT), understanding the Max Deadlift Army standards is crucial. This event not only measures your strength but also reflects your combat readiness. In this guide, you’ll discover how to master the 3-Rep Max Deadlift, meet the required scoring scale, and avoid common pitfalls—whether you’re stationed at Fort Bliss, Ft. Bragg, or training at Ironworks East.

What Is the Max Deadlift in the Army Fitness Test?

The Maximum Deadlift (MDL) is the first event in the Army’s updated physical fitness tests. It requires Soldiers to lift the maximum weight possible for three repetitions using a hex bar (trap bar). This movement is essential because it simulates real-life tasks like carrying a wounded battle buddy, moving duffel bags, or loading heavy equipment during deployments.

The test uses a trap bar deadlift instead of a traditional barbell to reduce stress on the lower back and encourage proper form. Participants must lift the bar from the ground to a standing position three times in a row, without releasing the grip.

Why the Max Deadlift Matters for Soldiers

• Enhances explosive power and lower body strength
• Improves muscular strength in the back muscles, glutes, and hamstrings
• Supports performance in other events like sprint-drag-carry and 2-Mile Run
• Reduces risk of lower-back injuries through proper lifting mechanics
• Demonstrates readiness for physically demanding roles, especially in combat MOS

Army Max Deadlift Scoring Scale & Standards

The Army uses a gender- and age-neutral scoring scale for the Max Deadlift. Your score is based on how much weight you lift for three reps.

ACFT Max Deadlift Scoring Table (Approximate)

✅ Minimum Score: 60 points
⚠️ Failing to meet 180 lbs for 3 reps means you fail the event.

Max Deadlift Standards by MOS (Military Occupational Specialty)

Army jobs are divided into three physical demand categories:

• Heavy (e.g., Infantry, Combat Engineer)
• Significant (e.g., Military Police, Signal Support)
• Moderate (e.g., Civil Engineering, Admin roles)

Each category has different deadlift weight requirements. Combat-focused roles generally require higher 3RM values to pass.

Proper Technique: How to Perform the Max Deadlift Army Style

Mastering the 3-Rep Maximum Deadlift requires more than brute strength. Here’s a step-by-step form breakdown:

✅ Step-by-Step Execution:

1. Start Line Setup
   • Stand inside the hexagon/trap bar with feet hip-width apart
   • Center yourself; weight should be evenly distributed
2. Grip & Stance
   • Use overhand or neutral grip on hand straps or handles
   • Keep chest up, back flat, core tight
3. Lift Phase
   • Drive through heels, extend hips and knees simultaneously
   • Keep bar close, avoid jerky motions
4. Lowering Phase
   • Reverse the motion in a controlled manner
   • Do not drop the bar

❌ Common Mistakes:

• Rounding the back
• Letting knees cave in
• Using arms instead of legs
• Jerking the weight up

Training & Conditioning Program to Boost Your MDL

Improving your deadlift score involves a targeted training program. Focus on strength, technique, and mobility.

🏋️‍♂️ Weekly Training Plan (Intermediate)

Accessory Exercises to Improve Deadlift Performance

These exercises enhance the key muscle groups used in MDL:

• Romanian Deadlifts – hamstrings, glutes
• Barbell Rows – upper back, posture
• Trap-Bar Carries – grip, load carriage endurance
• Kettlebell Swings – hip explosiveness
• Back Extensions – lower back strength
• Speed Push-Ups – upper body explosiveness (carryover to sprint-drag-carry)

Tips to Pass the Max Deadlift with Confidence

• Warm up: Never lift cold—do mobility drills and warm-up sets
• Consistency: Deadlift at least 2x per week
• Recovery: Focus on sleep, nutrition, and rest days
• Track progress: Use a name plate or logbook for tracking lifts
• Video Review: Record lifts to correct form (used at Victory Corps, 2nd Cavalry Regiment, and NCO Academy)

What Happens If You Fail the Max Deadlift?

• You’ll be given a chance to retest
• Failure may require remedial training
• Could impact eligibility for MOS or promotions
• Civilian recruits must also meet MDL standards post-Occupational Physical Assessment Test

Related Events in the ACFT / AFT

The Max Deadlift is just one part of a complete fitness test that also includes:

• Sprint-Drag-Carry Event
• 2-Mile Run
• Power Throw with a Medicine Ball
• Plank Hold
• Speed Push-Ups
• (Optional) Swim Event – requires civilian swimwear or full body tech suits during specific training holidays or federal holidays

Real-World Application: Deadlift in the Field

• Used in load carriage, casualty evacuation, lifting crates
• Practiced daily in logistics, civil engineering, and infantry missions
• At Ft. Bragg, Soldiers train for deadlift using sandbags and duffel bags for real-world feel

FAQs – Max Deadlift Army

Q: What’s the maximum weight you can lift in the Army MDL?
A: 340 lbs is the highest score limit for most categories.

Q: Can women lift the same amount as men?
A: The Women’s MDL standard is slightly lower, but combat MOSs often use a sex-neutral minimum.

Q: What happens if I miss a rep?
A: You must complete 3 clean reps. Incomplete reps = disqualification for that attempt.

Q: Where can I train?
A: Use facilities like Ironworks West or Ironworks East, or request access during hours of operation.

Q: When are retests scheduled?
A: Usually between 0400 EST to 2200 EST, depending on your command or 2nd Squadron.

Conclusion

The Max Deadlift Army test is more than just lifting heavy—it’s a reflection of your total-body strength, tactical readiness, and commitment to physical excellence. Whether you’re aiming for combat MOS or general military service, training smart with proper form and progression will set you up for success.

Use the scoring standards, train with trap bars, improve your 3 rep maximum deadlift, and show the Army that you’re ready for anything.