Introduction
Introduction:
The deadlift is one of the most popular and effective exercises for building strength and muscle mass in the body. It involves lifting a heavy weight off the ground using your legs, hips, and back muscles. The aircraft (acft) deadlift is a variation of this exercise that involves lifting a weight that simulates the weight of an aircraft. This exercise is commonly used by pilots, aviation enthusiasts, and military personnel to build strength and prepare for the physical demands of their job. In this post, we will explore the benefits of the acft deadlift, how to perform it correctly, and how to incorporate it into your workout routine. Whether you are a seasoned lifter or just starting out, the acft deadlift is a great exercise to add to your repertoire.
History of ACFT
The history of the Army Combat Fitness Test (ACFT) dates back to 2013 when the U.S. Army began to recognize the need for a new fitness test that better reflected the physical demands of combat. The ACFT was designed to replace the outdated Army Physical Fitness Test (APFT) which had been in use since the 1980s.
In 2018, the ACFT was officially introduced as the new standard for measuring physical fitness in the U.S. Army. The test consists of six events: the three-repetition maximum deadlift, standing power throw, hand-release push-ups, sprint-drag-carry, leg tuck, and a two-mile run.
The deadlift event is considered one of the most important components of the ACFT, as it measures a soldier’s ability to lift and carry heavy loads. The deadlift weight varies based on the soldier’s gender and weight category, with the heaviest weight being 340 pounds for male soldiers in the heavy category.
The ACFT was developed with input from soldiers and fitness experts to ensure that it accurately reflects the physical demands of combat. It is designed to not only assess a soldier’s physical fitness but also their ability to perform specific tasks required in combat, such as dragging a wounded comrade to safety or carrying heavy gear over long distances.
Overall, the ACFT represents a significant shift in the U.S. Army’s approach to physical fitness, emphasizing the importance of functional strength and endurance over traditional measures of fitness such as running and push-ups.
Deadlift Technique and Form
The deadlift is a compound exercise that targets multiple muscle groups, including the back, legs, and glutes. Proper technique and form are crucial to performing the deadlift safely and effectively.
To begin, stand with your feet shoulder-width apart and your toes pointed slightly outwards. Place your hands on the barbell with a grip that feels comfortable for you. Your hands should be positioned just outside your legs.
Engage your core and brace your abs. This will help to protect your spine and maintain proper body alignment throughout the movement.
Next, bend your knees and hinge forward at your hips, keeping your chest up and your back straight. Your hips should be lowered until your shins are almost touching the barbell.
Take a deep breath and exhale as you lift the barbell off the ground, pushing through your heels and driving your hips forward. Keep your shoulders back and your chest up throughout the movement.
As you lift the barbell, focus on engaging your glutes, hamstrings, and back muscles. Avoid using your arms to lift the weight, as this can put unnecessary strain on your shoulders and biceps.
Once you have lifted the barbell to the top of the movement, pause briefly and then lower it back down to the ground with control. Repeat for the desired number of repetitions.
Remember, proper form and technique are essential for performing the deadlift safely and effectively. Start with a lighter weight and focus on perfecting your form before increasing the weight.
ACFT Deadlift Weight Standards
ACFT Deadlift Weight Standards
The Army Combat Fitness Test (ACFT) is a highly challenging and rigorous fitness assessment that measures a soldier’s physical readiness. One of the six events in the ACFT is the deadlift, which tests the soldier’s strength and endurance. The ACFT deadlift weight standards vary based on the soldier’s gender and age, and the weight is set to ensure that the soldier can safely perform the exercise without risking injury.
Below are the ACFT deadlift weight standards for soldiers:
– Male soldiers aged 17-20: 140 pounds
– Male soldiers aged 21-26: 180 pounds
– Male soldiers aged 27-35: 180 pounds
– Male soldiers aged 36-45: 160 pounds
– Male soldiers aged 46-55: 140 pounds
– Male soldiers aged 56 and above: 120 pounds
– Female soldiers aged 17-20: 120 pounds
– Female soldiers aged 21-26: 140 pounds
– Female soldiers aged 27-35: 140 pounds
– Female soldiers aged 36-45: 120 pounds
– Female soldiers aged 46-55: 110 pounds
– Female soldiers aged 56 and above: 100 pounds
It’s important to note that these weights are the minimum required for a soldier to pass the deadlift event in the ACFT. Soldiers are encouraged to train and improve their deadlift weight to achieve a higher score in the ACFT and enhance their overall physical fitness.
In addition to the weight standards, soldiers are required to perform the deadlift with proper form and technique. A soldier must lift the bar from the ground to the level of their hips, with their feet shoulder-width apart and their hands shoulder-width apart on the bar. The soldier’s back must remain straight, and they must not use any jerking or bouncing movements to lift the weight.
In conclusion, the ACFT deadlift weight standards are an essential part of the Army’s fitness assessment, and soldiers must meet the minimum weight requirements to pass the event. However, soldiers are encouraged to train and improve their deadlift weight to achieve a higher score and enhance their overall physical fitness.
Preparing for the ACFT Deadlift
Preparing for the ACFT Deadlift
The ACFT Deadlift is an essential exercise that requires proper preparation before performing. Here are some tips to help you get ready for the ACFT Deadlift:
1. Warm-up: A proper warm-up is necessary to get your body ready for the exercise. A 10-15 minute warm-up that includes stretching and light cardio exercises such as jogging or jumping jacks can help prevent injuries.
2. Proper form: It’s crucial to use proper form while performing the deadlift. Proper form includes keeping your back straight, shoulders pulled back, and maintaining a neutral spine. To ensure proper form, practice with a lighter weight before using the maximum weight.
3. Grip strength: The deadlift requires a strong grip, so it’s essential to work on your grip strength. Exercises such as farmer’s walks, wrist curls, and hanging from a bar can help improve your grip strength.
4. Core strength: The deadlift is a full-body exercise that requires core strength. Exercises such as planks, sit-ups, and Russian twists can help strengthen your core.
5. Rest and recovery: It’s essential to give your body time to recover between workouts. Adequate rest and recovery can help prevent injuries and improve performance.
By following these tips, you can prepare yourself for the ACFT Deadlift and improve your overall performance.