ACFT Deadlift Standards: Essential Guidelines and Requirements

The Army Combat Fitness Test (ACFT) is a critical measure of your physical readiness as a soldier.

Among its six events, the Maximum Deadlift (MDL) often stands out for its focus on raw strength. Understanding the ACFT deadlift standards is essential to ensure you meet the required scores to pass this event.

To perform well in the ACFT deadlift, you need to be aware of the minimum and maximum weight requirements based on your age and gender.

Proper form and consistent training are key to maximizing your performance.

You can find detailed scoring standards and training tips here.

Training effectively for the deadlift involves regular practice and the right equipment.

Ensuring safety and preventing injuries should also be a priority.

Stay informed on ACFT requirements and updates to keep your training aligned with the latest standards.

Key Takeaways

• ACFT includes a deadlift event focusing on strength.
• Know the required weights for your age and gender.
• Regular training and correct form are crucial.

Overview of the ACFT

The Army Combat Fitness Test (ACFT) is designed to assess soldiers’ physical readiness and combat readiness.

It evaluates multiple aspects of fitness to ensure soldiers are capable of meeting the demands of their roles.

Purpose and Significance

The ACFT measures physical fitness to improve combat readiness and overall effectiveness.

It aims to ensure that soldiers can perform essential tasks in challenging conditions.

By assessing strength, endurance, and agility, the test helps identify areas for improvement.

This ensures soldiers can maintain a high level of fitness.

Implementing this test helps reduce injuries and enhances the physical conditioning of soldiers.

It provides a comprehensive evaluation of different fitness components essential for military operations.

Components of the ACFT

The ACFT consists of six events:

1. 3 Repetition Maximum Deadlift (MDL) – Tests lower-body and core strength.
2. Standing Power Throw (SPT) – Measures explosive power by throwing a medicine ball.
3. Hand-Release Push-Up (HRP) – Assesses upper-body endurance.
4. Sprint-Drag-Carry (SDC) – Evaluates overall cardiovascular endurance and functional strength.
5. Leg Tuck (LTK) – Tests upper-body and core strength.
6. 2-Mile Run (2MR) – Measures aerobic endurance.

Each event targets different muscle groups and skills necessary for combat tasks.

The combination ensures a well-rounded assessment of a soldier’s physical capabilities, crucial for their roles in the field.

ACFT Deadlift Standards

The Army Combat Fitness Test (ACFT) includes the Maximum Deadlift (MDL) to measure a soldier’s strength.

This test has set minimum and maximum weight requirements depending on age and gender.

Proper technique is crucial for safe and effective performance.

Minimum and Maximum Deadlift (MDL) Requirements

The ACFT requires soldiers to lift a certain amount of weight for the deadlift test.

For males aged 17-21, the minimum weight is 140 lbs, and the maximum weight is 340 lbs.

These standards are adjusted for different age groups and genders.

Age Group	Male Minimum	Male Maximum	Female Minimum	Female Maximum
17-21	140 lbs	340 lbs	120 lbs	210 lbs
22-26	140 lbs	340 lbs	120 lbs	210 lbs
27-31	140 lbs	340 lbs	120 lbs	210 lbs

For detailed age and gender-specific requirements, you can refer to the ACFT Scoring Standards.

Deadlift Technique and Form

Proper form is essential to perform the deadlift safely and effectively.

You must stand with your feet shoulder-width apart and grip the barbell firmly with both hands.

Keep your back straight, chest up, and shoulders back.

Lift the bar by extending your knees and hips at the same time.

Do not round your back or lock your knees.

Lower the bar back down in a controlled manner.

This technique reduces the risk of injury and ensures maximum effectiveness of the exercise.

Videos and detailed guides are available in the ACFT Field Testing Manual.

Equipment and Setup

This section details the necessary equipment and how to properly set up for the deadlift event in the Army Combat Fitness Test (ACFT).

Proper equipment and setup ensure that you perform the exercise safely and effectively.

Required Equipment for Deadlift

For the deadlift event, you will need specific equipment to meet the ACFT standards.

The main piece of equipment is a hex bar, sometimes called a trap bar.

This bar allows for safer and more efficient lifting by keeping the weight centered.

Additionally, you need weights to attach to the hex bar.

A standard set usually includes various plates, but for the ACFT, each hex bar typically uses 45-pound plates.

You will also need collars to secure the weights on the bar, ensuring they do not move during the lift.

Other helpful items include lifting gloves for better grip and protection, and a lifting belt for added back support.

Proper Setup for the Event

To set up for the deadlift event, place the hex bar on a flat, stable surface.

Make sure you have enough space around you to perform the lift without obstacles.

Next, load the hex bar with the required weights, using the 45-pound plates and securing them with collars.

Stand in the center of the hex bar, with your feet shoulder-width apart.

Align the middle of your feet with the bar’s handles.

Bend at your hips and knees to grip the handles firmly, keeping your back straight and chest up.

Before lifting, ensure you engage your core muscles.

Lift the bar by extending your hips and knees simultaneously, keeping the bar close to your body.

Lower the bar back to the starting position in a controlled manner.

This setup helps you perform the deadlift safely and effectively.

Executing the Deadlift

To successfully execute the deadlift, you need to use proper form and technique.

Avoiding common mistakes will also help prevent injury and ensure you get the most out of your workout.

Performing the Deadlift with Correct Technique

1. Set Your Stance: Stand with your feet shoulder-width apart. Your toes should point slightly outward.

2. Grip the Bar: Use an overhand grip, with your hands just outside your knees.

3. Position Your Body: Keep your shins close to the bar, and your back straight. Bend your knees and hinge at your hips.

4. Lift the Bar: Push through your heels as you start the upward movement. Keep your back straight and chest up as you stand up.

5. Complete the Lift: The lift is complete when you are fully standing with your hips and knees locked out. Keep the bar close to your body throughout the movement.

6. Lower the Bar: Begin the downward motion by hinging at your hips first, then bending your knees. Control the bar back to the ground.

Common Mistakes to Avoid

1. Rounded Back: A common error is lifting with a rounded back. This can lead to serious injuries. Always keep your back straight and core engaged.

2. Incorrect Foot Position: Your feet should be shoulder-width apart. Being too wide or too narrow can affect your balance and lifting efficiency.

3. Bar Path: The bar should stay close to your body. If the bar moves away, it puts extra strain on your back.

4. Overextension at the Top: Don’t lean back at the top of the lift. Stand straight without hyperextending your back.

5. Fast Drop: Avoid dropping the bar quickly. Control the downward motion to prevent injuries and ensure proper form.

By focusing on these points, you can perform the deadlift effectively and safely.

Training for the Deadlift

To prepare for the ACFT deadlift event, focus on building strength in your hamstrings, glutes, leg muscles, and core for a well-conditioned back.

Implement both strength training exercises and functional training for overall muscular strength.

Strength Training Exercises

Strength training is key to enhancing your deadlift performance.

Incorporate compound movements such as:

• Deadlifts: Using a trap bar, practice lift variations to boost your capability. Start with lighter weights to perfect your form.
• Squats: Perform sumo squats and regular squats to target your leg muscles and glutes.
• Leg Press: This helps build strength in your hamstrings and quadriceps.

Sets and Repetitions: Start with 3 sets of 6-8 reps for each exercise.

Ensure proper technique to avoid injuries and maximize efficiency.

Functional Training for Muscular Strength

Functional training improves your ability to handle real-life activities and enhances core muscular strength.

Include:

• Planks: Strengthen your core muscles, which are vital for deadlifting.
• Lunges: Perform walking lunges to develop leg strength and balance.
• Kettlebell Swings: Focus on your hamstrings, glutes, and lower back.

Circuit Training: Combine these exercises into a circuit with minimal rest between them for increased endurance and strength.

Focus on maintaining good form with each repetition.

By integrating both types of training, you will foster the strength and functional movement necessary for excelling in the 3-Repetition Maximum Deadlift in the ACFT.

Understanding ACFT Scoring

The Army Combat Fitness Test (ACFT) uses specific criteria to evaluate soldiers’ physical fitness levels.

Deadlift scores play a crucial role in this assessment, with standards varying by age and gender.

Scoring Criteria by Age and Gender

The ACFT scoring standards differ based on your age and gender.

For example, males aged 17-21 must deadlift a minimum of 140 lbs and can score a maximum by lifting 340 lbs.

Women in the same age range have different requirements, reflecting physical differences.

Here is a brief outline for the 17-21 age group:

• Males: Minimum: 140 lbs, Maximum: 340 lbs
• Females: Minimum: 120 lbs, Maximum: 210 lbs

These requirements are adjusted for older age groups to account for changes in physical capabilities.

Each age bracket has its own set of standards to ensure fairness in evaluation.

Interpreting Your Deadlift Score

Successfully performing the deadlift according to your age and gender criteria ensures you meet the ACFT standards.

Your scorecard will reflect your performance, giving insight into your physical readiness.

To earn points, focus on lifting within the appropriate range.

Higher weights within your capability will yield a higher score.

For instance, achieving the maximum weight for your category will score the highest points.

Regular training and proper form are key.

Ensure you know the specific requirements for your demographic group to target the right weight.

This strategic approach will help optimize your score, contributing to your overall ACFT performance.

ACFT Requirements by MOS

Different Military Occupational Specialties (MOS) have unique physical demands.

These demands often influence the deadlift standards soldiers must meet in the Army Combat Fitness Test (ACFT).

The Physical Demands of Different Military Occupational Specialties

Each MOS in the Army has specific physical demands. Combat roles, like infantry, require high levels of strength and endurance.

On the other hand, support roles, such as administration, may have less intense physical requirements.

For instance, a soldier in a combat MOS might need to perform tasks like carrying heavy equipment over long distances.

These varied demands mean that the ACFT is designed to assess different levels of physical readiness, ensuring soldiers can meet their role-specific challenges.

Deadlift Standards Across MOS

The Maximum Deadlift (MDL) is a key event in the ACFT.

For soldiers in physically demanding MOS, such as combat engineers or infantry, the minimum and maximum weights might be higher.

According to the ACFT Scoring Standards, for males aged 17-21, the deadlift minimum is 140 lbs and the maximum is 340 lbs.

Support roles may have slightly lower standards but still require meeting the Army’s minimum fitness levels.

All soldiers, whether in active duty, the Army Reserve, or the National Guard, must meet these ACFT standards to ensure they are physically capable of performing their duties.

Gender Integration and the ACFT

The Army Combat Fitness Test (ACFT) aims to set standards that ensure all soldiers are physically ready for combat.

Understanding how men and women perform on the ACFT and accommodating these differences in policy is key.

Comparing Performance Across Gender

Men and women often have different physiological strengths.

Studies by institutions such as RAND Corp reveal that on average, men typically score higher on strength-related events, like the deadlift.

For example, the ACFT deadlift requirements are 140 pounds.

Women, in contrast, may excel in other areas.

The sprint-drag-carry is an event where women have shown strong performance due to agility and endurance.

These differences indicate that while the test is gender-neutral in standards, performance outcomes can differ.

Policy Adjustments for Gender Inclusion

Policy changes have aimed to make the ACFT more inclusive.

Initially, the ACFT focused on gender-neutral standards.

Recent adjustments now consider the unique challenges faced by women.

For example, in some cases, the plank has been included as an alternative to the leg tuck to account for core strength disparities.

The Army has worked with experts to ensure these changes do not compromise readiness.

By making these adjustments, the goal is to maintain high standards while recognizing and addressing physiological differences between men and women.

The focus remains on ensuring all soldiers, regardless of gender, are prepared for the physical demands of combat.

Collaboration with research bodies like RAND Corp has been crucial in developing these inclusive policies.

Safety and Injury Prevention

When performing the ACFT deadlift, it’s essential to focus on safety and preventing injuries.

This involves using the right techniques and adopting practices that minimize risk.

Safe Deadlift Practices

To ensure a safe deadlift, you must use proper form.

Stand with your feet hip-width apart and grip the barbell firmly.

Keep your back straight and your chest up.

Bend at your hips and knees to lower your body while keeping your back aligned.

Before lifting, engage your core muscles to stabilize your spine.

As you lift, extend your hips and knees simultaneously.

Do not jerk the weight up; use a smooth and controlled motion.

Breathing is crucial.

Inhale deeply before lifting and exhale as you complete the lift.

Start with weights that match your strength level.

Gradually increase the weight as you become more comfortable with the technique.

Using weights that are too heavy too soon can lead to poor form and increase the chance of injury.

Always perform a warm-up to prepare your muscles.

Reducing Risk of Preventable Injuries

Preventable injuries in deadlifting often involve the knees, lower back, and joints.

To reduce these risks, ensure your muscles are well-conditioned by incorporating strength training that targets the back and leg muscles.

This helps prevent strain and injuries.

Flexibility is also crucial.

Incorporate stretching exercises to improve your range of motion.

This can aid in executing the lift properly and avoiding unnecessary strain.

Balance exercises help stabilize your muscles and reduce the risk of falls.

Using proper lifting equipment, like a hex bar, can aid in maintaining better form and stability.

Wearing appropriate footwear that provides good support can also make a significant difference.

Always cool down after your workout to relax your muscles and aid recovery.

Deadlifting with appropriate guidance from a trainer can ensure that your form remains correct and your risk of injury is minimized.

Being aware of your limits and listening to your body can prevent overexertion and injuries.

ACFT Implementation and Feedback

The Army Combat Fitness Test (ACFT) has undergone several changes based on extensive feedback and analysis.

Implementing these updates aims to ensure the test accurately reflects the physical demands faced by soldiers.

Soldier Feedback and Adjustments

Soldier feedback played a critical role in revising the ACFT.

After initial testing phases and collecting data from around 630,000 ACFT test scores, adjustments were made to improve accuracy and fairness.

Soldiers reported both the strengths and challenges of the test, leading to modifications, such as adjustments to scoring and event requirements.

In particular, the ACFT 3.0 version reflected these changes, addressing concerns to better accommodate all soldiers.

For example, the army ACFT deadlift standards were revised to ensure they are achievable and safe while maintaining the needed physical rigor.

The implementation timeline for these changes began on April 1, 2022, ensuring units had time to adapt to the new standards.

This phased approach minimized disruption and allowed soldiers to train effectively according to the updated guidelines.

Frequently Asked Questions

Here, you will find detailed information about the deadlift standards for the Army Combat Fitness Test (ACFT).

What are the minimum and maximum deadlift weight requirements for the ACFT?

The minimum weight requirement for the deadlift in the ACFT is 140 lbs, while the maximum is 340 lbs.

How is the deadlift event scored in the Army Combat Fitness Test?

The deadlift event is scored based on the weight lifted.

The more weight you lift, the higher your score.

What is the difference in deadlift standards for male and female soldiers in the ACFT?

Deadlift standards vary based on age and gender.

Males and females have different scoring charts that reflect these variations.

How can a soldier achieve a perfect score on the deadlift event of the ACFT?

To achieve a perfect score, you need to lift the maximum weight of 340 lbs for your age and gender category.

Where can I find the most updated ACFT score chart that includes deadlift standards?

You can find the most current ACFT scoring information, including deadlift standards, on the Army Combat Fitness Test website.

Are there any changes to the ACFT deadlift standards for the current year?

For up-to-date changes to the ACFT deadlift standards, visit the ACFT Deadlift Standards page.

Keep an eye out for yearly updates.