ACFT Deadlift Standards

Did you know there are US Army ACFT deadlift standards for all soldiers as of October 2020?

Whether you are thinking of joining the United States Army or not, now is a good time to become familiar with the Army’s ACFT standards.

Why?

Because the new Army Combat Fitness Test is replacing the 40-year-old APFT, and out of all possible strength training exercises, after investing millions in research, the Department of Defense chose the deadlift to build the mental and physical strength that a soldier needs.

Success leaves clues, and if the American armed forces are standardizing their fitness test with the deadlift, as well as the other five events of this new combat-ready fitness test, that should tell you something about the remarkable advantages of deadlifting.

This post will give a brief introduction to the U.S. Army’s fitness tests APFT, ACFT deadlift standards, and what you should do next to reap the awesome mind and body transformation you can gain from the deadlift.

What is the APFT vs. ACFT?

The Army has relied on the APFT (Army Physical Fitness Test) for the last 40 years.

In September of 2018, the Department of Defense announced that they are replacing the APFT with the ACFT, Army Combat Fitness Test.

The ACFT will become the fitness test of record in October 2020.

According to the U.S. Army Training and Doctrine Public Affairs¹:

“The ACFT standards MOS (for Military Occupational Specialties) are set at three levels:

Gold: moderate MOS physical demands
Soldiers must meet the minimum requirements of the Gold Standard to graduate from Basic Combat Training, Advanced Individual Training, One Station Unit Training, Basic Officer Leadership, and the Warrant Officers Basic Leadership courses.
Grey: significant MOS physical demands
Black: heavy MOS physical demands – the maximum score possible”

The purpose of the ACFT is to ensure that soldiers are:

combat-ready
able to lift wounded soldiers
capable to move ammunition stores
able to fight despite the physical demands of combat
deployable
less prone to injuries
have the right fitness level for their MOS (Military Occupational Specialty)
tested without regard to age or gender

The ACFT is more challenging than the APFT.

The new changes come as the Army focuses on ensuring that soldiers can meet the physical demands of combat, said Dr. Whitfield East, EdD, Research Physiologist for CIMT (Center for Initial Military Training.)

army acft deadlift standards Image Credit Stars and Stripes — APFT vs. ACFT Image Credit: Stars and Stripes

The Old APFT

The old Army Physical Fitness Test of the last 40 years consisted of three test events:

the number of pushups you can do in two minutes
how many situps you can perform in two minutes
the time it takes you to run 2 miles

army apft scorecard Image Credit US Army DA Form 705-min — Army APFT scorecard Image Credit US Army DA Form 705-min https://sites.psu.edu/nadinespassionblog/2019/02/24/the-apft/

Watch a U.S. Marine try the Army Physical Fitness Test

The New Army Combat Fitness Test

ACFT is the new kid on the block.

Take a look at the new test events to ace the ACFT.

Test Events

“We’ve compiled good empirical research on what’s required to do high physically demanding, common warfighting tasks,” East said, regarding last year’s field test.

“When you look at the six events (of the ACFT), they cover major components of fitness: muscular strength, muscular endurance, explosive power, and a lot are anaerobic power or anaerobic endurance.”²

There are six test events³ in the new ACFT.

They are:

1. Hex Bar Deadlift

The US Army confirms through the selection of the hex bar deadlift, that for full-body strength assessment, there is no compound exercise greater than the deadlift.

The deadlift is an excellent tool to measure total body strength because it uses the majority of muscles in your body.

powerlifters,
bodybuilders,
basketball players,
runners,
senior citizens, and
actors,

are not the only ones who know about the incredible benefits of the deadlift.

So it is no wonder that meeting the ACFT deadlift standards is the first event of the six ACFT events.

You don’t need a gym membership to prepare for the ACFT. You can just be a parent. Train for the deadlift by picking up your misbehaving child after they go dead weight when they don’t want to get in the car. pic.twitter.com/QSoA2lVn2Q
— Phil at Sill (@aphil22) August 30, 2019

The U.S. Army Deadlift Requirements

Army ACFT Deadlift Standards

For the strength deadlift, use a hex bar either indoors or outdoors – A hex bar deadlift will minimize injury while accurately measuring lower body strength.
You can load the hex bar, also known as a trap bar, up to 460 pounds total when factoring in the hex weightlifting plates, and the trap bar collars.
Perform a three repetition maximum deadlift (MDL) with the most weight you are capable of lifting within 5 minutes.
Maintain proper deadlift form for all three repetitions.

The fitness component tested is muscular strength.

The load range of the 3-repetition maximum deadlift is 120 to 420 pounds. Deadlifts simulate lifting munitions boxes, an injured soldier, supplies, or heavy equipment. (Military One Source)

Standing Power Throw

Use a 10-pound medicine ball and measuring tape
You can do this test indoors or outdoors
Lower the medicine ball towards the ground with your arms fully extended and then throw the ball over your head backward
Take one practice throw
Two standing power throws for record

The standing power throw tests explosive power.

Hand Release Pushups

Assume a prone position on the ground
Feet together
Head off the floor
Hands underneath your shoulders
On command to start, push up to a plank position
Return to the ground and release your hands from the floor so it is clear to an observer
Put your hands back in the HRPU (hand release push up) starting position
Do as many pushups with perfect form within 2 minutes

Hand-release push-ups will measure muscular endurance and upper body strength.

Sprint Drag Carry

You do five laps on a 25-meter (27 yards or 82 feet) distance
A lap means that you go back and forth on this 25m lane for a total distance of 50 meters
This event is timed
The first lap is a sprint back and forth
Lap 2 is dragging a sled loaded with two 45-pound plates backward
Lap 3 is completing a 50m lateral shuttle (see the Army ACFT Deadlift Standards plus the other five events below)
The fourth lap is carrying a 40-pound kettlebell in each hand for 50m, also called a kettlebell carry
Lap 5 is another 50m sprint

The Sprint, Drag, and Carry will test muscular strength and endurance.

Leg Tucks

Use a 7.5-foot x 5 foot wide pull up bar
Hold the bar with an alternating grip
Perform the leg tuck event by lifting your knees up to your elbows
Do as many Leg Tucks as you can within two minutes

Leg tucks will test the muscular endurance of your abdominals and grip.

Two Mile Run

Use a stopwatch to time a 2-mile run on flat terrain

The two-mile run will assess your aerobic endurance.

See All Six Test Events of the New Army Combat Fitness Test

Army ACFT Deadlift Standards – Final Thoughts

The Army is an expert at building mental and physical toughness in men and women of all ages.

Consider that the purpose of assessing a soldier’s warfighting fitness is a matter of life and death.

All of the six test events are meant to accurately mirror the physical demands of common soldier tasks (CST), such as;

Evacuating casualties on the battlefield
Carrying heavy loads such as ammunition
Climbing over obstacles
Throwing grenades
Pushing loads up to or over obstacles
Crossing a rope or ladder bridge
Movement under enemy fire

To ensure that a soldier has the core strength to emerge victorious over enemy combatants, the United States Army selected ACFT deadlift standards as one of its six test events.

If the deadlift is powerful enough to create combat-ready U.S. soldiers who are physically fit and mentally tough, in other words, lethal warriors, imagine what deadlifting can do for you.

What’s Next

The next step on your fitness journey is to start a deadlift program.

Hex bar deadlifts are an excellent way to reap the benefits of deadlifts without the risks of the barbell deadlift.

Read the following posts:

If you need to lose weight before you start deadlifting, use this free guide to lose 20 pounds in 3 months.

Deadlift Gear

Footnotes:

¹ Army Combat Fitness Test Standards – ACFT Standards

² New PT Tests Rolled Out to Impact All Soldiers

³ U.S. Army Center for Initial Military Training

ACFT Deadlift Standards – The New Army Combat Fitness