Army ACFT Deadlift Standards

The Army Combat Fitness Test (ACFT) is the current fitness test for soldiers in the United States Army. It was designed to more accurately measure a soldier’s overall fitness and readiness for combat.

The ACFT consists of six events, with one of them being the deadlift. In the deadlift event, soldiers lift a weighted barbell from the ground to hip level and back down for three lifts.

The weight of the barbell depends on the soldier’s gender and weight category. For example, a male soldier in the “heavy” weight category lifts a 343-pound barbell, while a female soldier in the same category lifts a 209-pound barbell.

The deadlift event assesses the soldier’s ability to lift the weight correctly. Proper stance, including a straight back, straight arms, and flat feet, is crucial throughout the event.

The ACFT also includes events like the standing power throw, hand-release push-ups, and a two-mile run. This test is designed to closely simulate the physical demands of combat and evaluate a soldier’s performance under stress.

In conclusion, the ACFT is a vital tool for gauging a soldier’s combat readiness, ensuring they are physically prepared for military service. While the deadlift event is just one part of the test, it significantly indicates a soldier’s overall strength and fitness.

Importance of Deadlifting in ACFT

The deadlift is a crucial event in the Army Combat Fitness Test (ACFT), considered one of the most valuable exercises for building overall strength and power. This compound exercise targets muscles such as hamstrings, glutes, lower back, and core, developing functional strength applicable to various physical activities.

In addition to strength-building, the deadlift is key in the ACFT due to its requirement for high technique and form. Proper deadlift form involves a neutral spine, engaged core muscles, and driving through the heels. This combination of strength and control can be challenging, especially for those new to the exercise.

Another reason for the deadlift’s importance in the ACFT is its test of lifting heavy loads from the ground, a common movement pattern in military tasks like carrying equipment or lifting injured comrades. Training the deadlift helps soldiers perform these tasks safely and effectively.

Overall, the deadlift is vital for functional strength, power, and a significant component of the Army Combat Fitness Test. Incorporating deadlift training into workouts enhances overall physical readiness for the demands of military service.

ACFT Deadlift Standards Explained

The Army Combat Fitness Test (ACFT) includes the deadlift as one of its six activities. This fundamental workout targets lower body muscles like glutes, hamstrings, and quadriceps.

To perform the ACFT deadlift, soldiers lift a barbell from the floor to a standing position. The barbell’s weight varies by gender and weight class.

For male soldiers, deadlift weights range from 145 to 335 pounds, depending on weight class. Female soldiers lift between 125 and 265 pounds. Soldiers must complete three repetitions within two minutes.

Proper form is crucial for a successful ACFT deadlift. Soldiers must keep their back straight, activate their core, and lift using their legs rather than relying on their back muscles. Following test administrators’ instructions ensures accurate and safe exercise execution.

To sum up, the ACFT deadlift is a vital test event, requiring soldiers to lift a barbell while maintaining proper form. Weight varies by gender and weight class, and soldiers aim to complete three repetitions within two minutes.

Tips for Improving Your ACFT Deadlift Performance

If meeting Army ACFT deadlift standards is challenging, these tips can help you improve:

1. Practice Proper Form: Follow correct deadlift form by keeping your back straight, chest up, and using legs and glutes to lift.
2. Strengthen Core: Strengthen your abs and lower back with exercises like planks, Russian twists, and crunches.
3. Work on Grip Strength: Deadlifting requires a firm grip, so incorporate grip-strengthening exercises like grip trainers or farmer’s walks.
4. Build Leg and Glute Muscles: Strengthen legs and glutes with squats, lunges, and deadlift variations to improve deadlift performance.
5. Increase Overall Strength: Focus on overall strength through exercises like bench press, rows, and shoulder press to enhance deadlift performance.
6. Practice Regularly: Like any skill, deadlifting improves with regular practice. Include deadlifts in your routine, track progress, and see improvements over time.

By following these tips, you can enhance your ACFT deadlift performance and meet Army standards. Prioritize proper form and listen to your body to avoid any injury.

Training Plan to Meet ACFT Deadlift Standards

Meeting ACFT deadlift standards requires a blend of conditioning exercises and strength training. The following four-week plan can help you achieve the required deadlift standards:

Week 1:

• Start with 60-70% of your maximum deadlift weight for three sets of eight repetitions.
• Rest for 60-90 seconds between sets.
• Conclude with three sets of Romanian deadlifts at 50% of your maximum weight, 10 reps per set, and rest for 45-60 seconds between sets.

Week 2:

• Increase deadlift weight to 70-80% of your maximum for three sets of six repetitions.
• Rest for 90-120 seconds between sets.
• Conclude with three sets of stiff-legged deadlifts at 50% of your maximum weight, 12 reps per set, and rest for 45-60 seconds between sets.

Week 3:

• Raise deadlift weight to 80-90% of your maximum for three sets of four repetitions.
• Rest for 120-150 seconds between sets.
• Conclude with three sets of single-leg deadlifts at 40% of your maximum weight, 10 reps per set on each leg, and rest for 45-60 seconds between sets.

Week 4:

• Focus on conditioning exercises for endurance and stamina.
• Perform deadlifts at 50-60% of your maximum weight for as many reps as possible in 60 seconds.
• Rest for 30 seconds, then do three sets of box jumps with a challenging but achievable height, 10 reps per set, and rest for 45-60 seconds between sets.

Following this four-week program can intensify your deadlift strength and endurance, helping you meet ACFT deadlift standards. Ensure to incorporate proper nutrition and rest for optimal results.

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