ACFT Deadlift Weight Setup

Weightlifting has been a popular exercise for ages, helping people get stronger and fitter. One standout weightlifting move is the deadlift. Imagine lifting a heavy weight off the ground and standing straight with it – that’s a deadlift. It’s a fantastic exercise working muscles like your back, legs, and core. Recently, it’s gained popularity among athletes and fitness fans. Here, we’ll specifically look at the ACFT deadlift weight setup used in the Army Combat Fitness Test (ACFT), discussing how to do it right and what you need.

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Sprint Drag Carry (m:s)

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Why Deadlifts Matter in ACFT

In the ACFT, the deadlift is a big deal. It’s one of six exercises testing a soldier’s fitness, focusing on strength, endurance, and power. This move targets key muscles like the quadriceps, hamstrings, glutes, and lower back. Think of it as a power-builder for tasks like carrying heavy loads or handling tough terrains. In the ACFT, soldiers lift 140 pounds (for males) and 70 pounds (for females), and here’s the kicker – strict form and technique are a must. It’s not just about the weight; it’s about doing it right from the ground up.

The deadlift isn’t just a test exercise; it’s vital for real military duties like carrying loads, rescues, and combat. A strong deadlift shows overall fitness, crucial for military success. Plus, it’s an awesome full-body workout, hitting legs, back, and core. Soldiers who make deadlifts part of their routine build strength, acing the ACFT and daily duties.

Choosing the Right Deadlift Weight

Choosing the right weight for deadlifts is a smart move. Here’s how:

  1. Know Your Limit: Find out your one-rep max – the most you can lift once. It guides your starting point.
  2. Start Light: If you’re new or getting back into it, go light to practice and nail your form.
  3. Go Gradual: Increase weight slowly, around 5-10% each week to avoid injuries.
  4. Listen to Your Body: Feel pain? Stop! Adjust your weight rather than risk injury.
  5. Goal Check: Your goal guides your weight. Building muscle? Go heavier. General fitness? Adjust accordingly.

Safety first! These guidelines help you choose a challenging weight while keeping things safe.

Proper Deadlift Form for ACFT

Doing deadlifts right is crucial for the ACFT. Here’s a simple guide:

  1. Stand Right: Feet shoulder-width, toes slightly out.
  2. Grab the Bar: Bend knees, grip the bar outside your knees.
  3. Straight Back: Keep back and chest up, shoulders back and down.
  4. Brace Your Core: Take a deep breath, engage your core.
  5. Lift Smoothly: Stand up, keeping the bar close, back straight.
  6. Controlled Lowering: Pause at the top, lower the bar with control.

Good form is key – for safety and to work the right muscles. If you’re new, consider a coach or trainer for guidance.

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