ACFT Kettlebell – Army Combat Fitness Test

The ACFT Kettlebell is not your regular kettlebell—it’s specially crafted for the United States Army’s Army Combat Fitness Test (ACFT). This test aims to evaluate soldiers’ overall physical fitness, covering strength, stamina, and agility.

Designed with precision, the ACFT Kettlebell boasts unique features for optimal use in the test. Weighing exactly 55 pounds, it ensures a level playing field for all soldiers, fostering fair and comparable results. The broad, flat base enhances stability during exercises like the deadlift, where the kettlebell is set down and lifted repeatedly.

Notably, the ACFT Kettlebell’s exceptional handle allows a secure two-handed grip, vital for exercises like the kettlebell swing, ensuring proper form and injury prevention. In essence, this kettlebell is a crucial piece of equipment, promoting fair and accurate testing for soldiers preparing for the ACFT.

ACFT Calculator

Gender Age

Maximum Deadlift (lbs.)

lbs. points

Standing Power Throw (m)

m points

Hand-Release Push-Ups (reps)

reps points

Sprint Drag Carry (m:s)

m s points

Plank (m:s)

m s points

2 Mile Run (m:s)

m s points

Benefits of ACFT Kettlebells

Kettlebells are indispensable for soldiers training for the ACFT, offering versatility and effectiveness in building strength, endurance, and power. Here’s why they should be a staple in ACFT training:

  1. Full-Body Workout: Engaging multiple muscle groups simultaneously, kettlebell workouts provide a comprehensive, time-efficient workout.
  2. Improved Grip Strength: Essential for ACFT events like the deadlift and farmer’s carry, kettlebell exercises strengthen the grip.
  3. Increased Cardiovascular Fitness: The high-intensity nature of kettlebell exercises raises heart rate, burns calories, and enhances endurance.
  4. Built Explosive Power: Explosive movements in kettlebell exercises contribute to the power needed for ACFT events like the standing power throw.
  5. Enhanced Balance and Coordination: Kettlebell exercises require high coordination and balance, crucial for ACFT events like the leg tuck and the two-mile run.

In summary, integrating kettlebells into ACFT training supports soldiers in building overall fitness, improving performance, and achieving fitness goals.

Incorporating Kettlebell Workouts into Army Combat Fitness Test Training

For those aiming to infuse kettlebell workouts into their ACFT training, consider these tips:

  1. Start with Basics: Ensure mastery of fundamental kettlebell exercises like swings, squats, and presses before diving into a full workout.
  2. Target ACFT Events: Select kettlebell exercises that align with ACFT events, enhancing specific performance areas.
  3. Focus on Compound Movements: Prioritize compound movements to build functional strength applicable to the ACFT.
  4. Include High-Intensity Intervals: Elevate conditioning with high-intensity interval training (HIIT) within kettlebell workouts.
  5. Prioritize Recovery: Given the intensity, adequate recovery through stretching, foam rolling, and ample rest is crucial.

Integrating kettlebell workouts progressively enhances overall strength, power, and conditioning, leading to improved ACFT performance.

Choosing the Right Kettlebell Weight for ACFT Goals

Selecting the correct kettlebell weight is pivotal for ACFT success. Tailor your choice to current fitness levels and goals. Beginners should start lighter, progressively increasing, while advanced individuals should find a challenging yet manageable weight. Prioritize proper form and technique over lifting the heaviest weight.

Common Mistakes to Avoid with Kettlebells in the ACFT

Steer clear of these common mistakes:

  1. Inaccurate Weight Usage: Choose a kettlebell suitable for your strength to avoid injury or ineffectiveness.
  2. Improper Form: Maintain correct form for injury prevention and optimal results.
  3. Skipping Warm-Up and Cool-Down: Ensure a proper warm-up and cool-down to prevent injuries.
  4. Overemphasis on Speed: Balance speed with control to avoid compromising form and risking injury.
  5. Lack of Workout Variation: Keep workouts diverse to prevent plateaus and keep the body challenged.

By sidestepping these mistakes, soldiers can maximize kettlebell use in the ACFT, propelling them towards achieving fitness goals.

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