ACFT Deadlift Score Chart

The ACFT Deadlift Test is an important part of the Army Combat Fitness Test (ACFT). It checks a soldier’s lower body strength and overall physical fitness. In this test, a soldier lifts a weighted barbell from the ground to a standing position, holds it for a few seconds, and then lowers it back down. There are specific standards a soldier must meet to pass.

To do the ACFT Deadlift Test, a soldier stands with feet shoulder-width apart and grabs the barbell with both hands. The barbell’s weight varies from 140 to 340 pounds based on the soldier’s gender and weight. The soldier lifts the barbell, keeping the back and legs straight, holds it for three seconds, and then lowers it.

The test is scored based on the weight lifted and the number of repetitions completed. A soldier needs a minimum score of 60 out of 100 points to pass. The score chart has weight categories from 140 to 340 pounds, each with corresponding scores.

It’s essential to understand the ACFT Deadlift Test and its standards to prepare effectively. Soldiers need to build lower body strength, practice proper form, and prevent injuries. By understanding the test’s requirements and training accordingly, soldiers can achieve their best score and stay physically ready.

Preparing for ACFT Deadlift Test

The ACFT Deadlift Test is one of the six events in the Army Combat Fitness Test (ACFT) and focuses on lower body and back muscle strength and endurance. To prepare:

1. Build Strength: Concentrate on strengthening muscles used during deadlifts, like glutes, hamstrings, quadriceps, and lower back. Squats, lunges, deadlifts, and hip thrusts are effective exercise.
2. Practice Form: Familiarize yourself with the hex bar used in the ACFT Deadlift Test. Practice proper form with lighter weights, keeping the back straight, shoulders back, and engaging core muscles.
3. Cardio and Endurance: Include running, rowing, or cycling to improve cardiovascular fitness and endurance. The test requires lifting the maximum weight for as many reps as possible in a set time.
4. Warm-Up: Ensure a proper warm-up with dynamic stretches, foam rolling, and light cardio before attempting the ACFT Deadlift Test.

Incorporating these practices into training can enhance performance on the ACFT Deadlift Test and achieve a high score according to the ACFT Deadlift Score Chart.

ACFT Deadlift Score Chart Breakdown

The ACFT Deadlift Score Chart Breakdown analyzes the evaluation process for the ACFT Deadlift Test. The chart categorizes scores into Pass, Moderate, and Heavy groups based on the weight lifted.

• Pass Group: Lift at least 140 pounds. Achieve 60 points for 10 or more repetitions and 50 points for fewer than 10 repetitions in two minutes.
• Moderate Group: Lift at least 180 pounds. Score 70 points for 10 or more repetitions and 60 points for fewer than 10 repetitions.
• Heavy Group: Lift at least 220 pounds. Score 80 points for 10 or more repetitions and 70 points for fewer than 10 repetitions.

Understanding this breakdown is crucial for soldiers aiming to improve their deadlift performance and achieve higher scores.

Improving Your ACFT Deadlift Score

Improving your ACFT Deadlift Score involves targeted efforts:

1. Strengthen Muscles: Focus on lower back and glutes with exercises like Romanian deadlifts, hip thrusts, and back extensions.
2. Practice Form: Ensure proper form by keeping your back straight, engaging your core, and lifting with your legs.
3. Grip Strength: Strengthen your grip with exercises like farmer’s walks, hanging from a pull-up bar, or using grip strengtheners.
4. Variations: Include deadlift variations like sumo deadlifts or trap bar deadlifts to improve overall strength.
5. Consistent Training: Practice deadlifts regularly to build strength and perfect your technique. Use the ACFT deadlift score chart to track progress and adjust training routines.

Improving your ACFT deadlift score takes time and consistent effort. Use the ACFT deadlift score chart as a guide to monitor progress and refine your training approach.

Common Mistakes to Avoid During ACFT Deadlift Test

To perform well in the ACFT Deadlift Test and avoid a lower score or injury, steer clear of common mistakes:

1. Rounded Back: Start with a straight back to avoid stress on the lower back.
2. Underusing Legs: Ensure you use your legs, glutes, and core, not just your back, for a full-body exercise.
3. Not Locking Out: Fully extend hips and knees at the top of the lift for maximum score and injury prevention.
4. Improper Form: Keep the weight close, engage your core, and use proper breathing techniques.
5. Insufficient Practice: Regularly practice deadlifts to refine technique and improve strength for the ACFT Deadlift Test.

Avoiding these mistakes and consistent practice can lead to a higher deadlift score and safe performance during the ACFT.

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