ACFT Deadlift Standards: Essential Guide for Military Fitness Requirements

The ACFT Deadlift tests lower body and back strength via three repetitions of a hex-bar deadlift, with minimum and maximum weights of 140 and 340 pounds respectively.

ACFT Deadlift Overview

The Deadlift event within the Army Combat Fitness Test (ACFT) specifically measures your lower body and back strength, critical components of a soldier’s combat readiness.

As a functional exercise, the deadlift simulates lifting heavy equipment or a fellow soldier, tasks you may encounter in a combat environment.

For both men and women soldiers, this event sets a consistent standard that aligns with the physical demands faced in the field. Age does not influence the requirements, reflecting the Army’s commitment to a universally fit force capable of meeting diverse physical challenges.

When performing the deadlift, you’re expected to execute three repetitions with the correct form to ensure safety and accurate assessment of your muscular strength.

It’s essential to familiarize yourself with the proper lifting techniques to avoid injuries and maximize your performance.

The standards for the deadlift are as follows:

RepetitionsWeight (lbs)
1-3140-340

Failure to meet the minimum deadlift standard may indicate a need for further strength training and can impact your overall ACFT score.

It’s vital for you as a soldier to integrate strength-conditioning exercises into your regular fitness training to maintain the required physical capabilities for combat tasks and overall operational effectiveness.

Executing the Deadlift

Mastering the deadlift is crucial as it assesses your ability to effectively apply force using your leg muscles, glutes, hamstrings, and a well-conditioned back, which are vital in military operations.

A hex bar and standardized procedures optimize performance and ensure fairness across different personnel during Army Combat Fitness Test (ACFT) evaluations.

Proper Form and Technique

To execute a deadlift with proper form, stand with feet shoulder-width apart in the center of the hex bar.

Grip the handles firmly, keep your core muscular strength engaged, and maintain a neutral spine.

As you commence the upward movement, focus on driving through your heels, using your leg muscles and glutes to lift the weight while your hamstrings work to maintain form.

Ensure a smooth downward movement as you return the weight to the ground, critical for preventing injury and maximizing power output.

Hex Bar Utilization

The hex bar is employed to standardize the lift across all personnel.

Its design helps maintain balance and encourages a neutral grip that facilitates shoulder-width alignment.

When using the hex bar, ensure that your hands are positioned on the handles in a manner that supports a controlled lift and contributes to overall safety and technique efficiency.

Adjustments for Different Personnel

The ACFT scoring standards require adjustments for varying levels of strength and body types. Equipment, such as the hex bar, can be adjusted in weight to meet individual abilities. Technique remains uniform, but the scoring considers an individual’s maximum lift relative to bodyweight, emphasizing not only raw strength but also the importance of a soldier’s all-around physical readiness.

Assessment and Scoring

In the U.S. Army, the three-repetition Maximum Deadlift (MDL) is a crucial component of the Army Combat Fitness Test (ACFT), which assesses a soldier’s muscular strength and readiness for physical demands of duty.

Deadlift Scoring Criteria

To perform the deadlift, you must lift a weight appropriate to your fitness level three consecutive times.

The event standards stipulate a minimum of 140 pounds and a maximum of 340 pounds.

Scoring is straightforward: the heavier the weight successfully lifted, the higher the points earned.

Here’s a simplified scoring range:

  • Minimum standard (60 points): 140 pounds
  • Moderate standard (70 points): 180 pounds
  • Significant standard (80 points): 220 pounds
  • Heavy standard (90 points): 260 pounds
  • Maximum standard (100 points): 340 pounds

Scores are recorded on a scorecard which reflects your overall fitness assessment and is used for both active duty and reserve components, including the Army Reserve and National Guard.

Training for Score Improvement

To augment your core strength and enhance muscular strength, integrate targeted deadlift training into your routine.

Focus on techniques that increase standing power throw performance, as these exercises are complementary.

Always aim to exceed the minimums, as physical readiness is paramount.

Seek regular soldier feedback to adjust your training regimen for better score improvement.

Remember, consistent effort will raise both your strength and fitness levels over time.

Frequently Asked Questions

In this section, you’ll find precise information on the deadlift standards of the Army Combat Fitness Test (ACFT) as of 2023.

What are the updated deadlift requirements for the Army Combat Fitness Test (ACFT)?

The updated ACFT requires soldiers to perform a three-repetition maximum deadlift using a standard 45-pound Olympic barbell.

The weight ranges from 140 to 340 pounds, varying by gender, age, and job demands.

How does the release of the ACFT 4.0 impact the deadlift event?

The ACFT 4.0 has retained the deadlift event, reinforcing its relevance in assessing a soldier’s ability to perform warfighter tasks.

However, the use of a hex bar has been replaced with a straight bar to accommodate different training environments and equipment availability.

Where can I find the official 2023 score chart that includes deadlift performance standards?

You can access the official 2023 score chart, including deadlift performance standards, through the U.S. Army’s publication on holistic health and fitness.

What is the minimum deadlift weight soldiers must lift to pass the ACFT?

The minimum deadlift weight you must lift to pass the ACFT is 140 pounds, which applies to all soldiers, regardless of their Military Occupational Specialty (MOS).

Can you provide the details of the deadlift event in the context of all ACFT events?

The deadlift is one of six events designed to assess different areas of physical fitness, from strength and endurance to mobility and stability.

It is the first event, testing a critical component of physical readiness for soldiering tasks, like lifting heavy gear.

Where can one access the regulation document for the ACFT that outlines the deadlift standards?

The regulation document outlining all ACFT standards, including the deadlift, is provided in the official Army Field Manual 7-22, available through the Department of Defense’s website.