Understanding the Army Combat Fitness Test (ACFT)
The Army Combat Fitness Test (ACFT) is the current physical fitness test for soldiers in the United States Army. It was created to more accurately evaluate a soldier’s complete fitness and preparedness for combat.
The ACFT includes six events, one being the deadlift. The deadlift event necessitates the soldier to raise a weighted barbell from the ground to hip level and back down again for a total of three lifts.
The barbell’s weight fluctuates based on the soldier’s gender and weight category. For instance, a male soldier in the “heavy” weight category (over 220 pounds) would lift a barbell weighing 343 pounds for the deadlift event, while a female soldier in the same weight category would lift a barbell weighing 209 pounds.
The deadlift event is evaluated based on the soldier’s ability to lift the weight and complete the lifts correctly. Soldiers must maintain appropriate stance throughout the event, including keeping their back straight, their arms straight, and their feet flat on the ground.
Furthermore, the ACFT comprises of events such as the standing power throw, hand-release push-ups, and a two-mile run. The test is designed to more closely replicate the physical requirements of combat and assess a soldier’s ability to perform under stress.
All in all, the ACFT is a vital tool for determining a soldier’s readiness for combat and ensuring that they are physically equipped for the demands of military service. The deadlift event is only one component of this comprehensive test, but it is a significant indicator of a soldier’s overall strength and fitness.
Importance of Deadlifting in ACFT
The deadlift is one of the six major events in the Army Combat Fitness Test (ACFT), and is considered to be one of the most valuable exercises for building overall strength and power. The deadlift is a compound exercise that targets multiple muscle groups, including the hamstrings, glutes, lower back, and core. This makes it an effective exercise for developing functional strength that can be applied to a wide range of physical activities.
In addition to its effectiveness as a strength-building exercise, the deadlift is also a key component of the ACFT because it requires a high degree of technique and form. Proper deadlift form involves maintaining a neutral spine, engaging the core muscles, and driving through the heels to lift the weight. This involves both strength and control, and can be challenging for those who are new to the exercise.
Another reason why the deadlift is important for the ACFT is that it tests an individual’s ability to lift heavy loads from the ground. This is a common movement pattern in many military tasks, such as carrying heavy equipment or lifting injured comrades. By training the deadlift, soldiers can improve their ability to perform these tasks safely and effectively.
Overall, the deadlift is a vital exercise for building functional strength and power, and is an important component of the Army Combat Fitness Test. By incorporating deadlift training into their workout routines, soldiers can improve their overall physical readiness and better prepare themselves for the demands of military service.
ACFT Deadlift Standards Explained
The Army Combat Fitness Test (ACFT) involves the deadlift workout as one of the six activities that soldiers must complete to pass the test. The deadlift is a fundamental workout that targets the muscles in the lower body such as the glutes, hamstrings, and quadriceps.
To execute the ACFT deadlift, soldiers need to lift a barbell from the floor and stand upright while keeping the right form and technique. The weight of the barbell differs based on the soldier’s gender and weight class.
For male soldiers, the deadlift weight varies from 145 pounds for those in the lowest weight class to 335 pounds for those in the highest weight class. For female soldiers, on the other hand, they have to lift between 125 and 265 pounds, depending on their weight class.
Soldiers have to perform three repetitions of the ACFT deadlift to pass the event. The exercise is timed, and soldiers have two minutes to finish all three repetitions.
The proper form and technique are crucial to successfully complete the ACFT deadlift. Soldiers must keep their back straight, activate their core muscles, and lift the weight using their legs instead of relying on their back muscles.
Moreover, soldiers must adhere to the instructions and cues of the test administrators to ensure that they are performing the exercise accurately and safely.
In summary, the ACFT deadlift is an essential event in the Army Combat Fitness Test, requiring soldiers to lift a barbell from the ground to a standing position while maintaining proper form and technique. The weight of the barbell differs by gender and weight class, and soldiers need to perform three repetitions within two minutes to pass the event.
Tips for Improving Your ACFT Deadlift Performance
If you’re having trouble meeting the Army ACFT deadlift standards, don’t worry – there are many ways you can improve your performance. Here are some tips to assist you in achieving your goals:
1. Practice proper form: To maximize your deadlift performance, it’s essential to follow the correct form. This means keeping your back straight, chest up, and shoulders back. Ensure that you’re using your legs and glutes to lift the weight instead of just your back muscles.
2. Strengthen your core: A robust core is necessary for deadlifting. Try to include exercises such as planks, Russian twists, and crunches into your workout routine to strengthen your abs and lower back.
3. Work on your grip strength: Deadlifting requires a firm grip, so make sure you’re regularly working on your grip strength. Try using grip trainers or doing exercises such as farmer’s walks to improve your grip.
4. Build your leg and glute muscles: The primary muscles used in a deadlift are your legs and glutes, so it’s crucial to strengthen these muscles. Incorporate exercises such as squats, lunges, and deadlift variations into your workout routine to build these muscles.
5. Increase your overall strength: The deadlift is a compound exercise that requires strength from multiple muscle groups. To enhance your deadlift performance, focus on building your overall strength through exercises such as bench press, rows, and shoulder press.
6. Practice regularly: Like any skill, deadlifting requires regular practice. Ensure that you’re regularly including deadlifts in your workout routine and tracking your progress to see improvements over time.
By following these tips, you can enhance your ACFT deadlift performance and achieve the Army’s standards. Remember to prioritize proper form and listen to your body to avoid injury.
Training Plan to Meet ACFT Deadlift Standards
A program to meet ACFT deadlift standards necessitates a blend of conditioning exercises and strength training. The subsequent plan illustrates a four-week regimen that can assist you in accomplishing the required deadlift standards:
Week 1:
In week 1, concentrate on building your strength via cumbersome deadlifts. Begin with a weight that is about 60-70% of your maximum weight and execute three sets of eight repetitions. Relax for 60-90 seconds between each set. Conclude with three sets of Romanian deadlifts, using a weight that is about 50% of your maximum weight. Execute 10 reps per set, and rest for 45-60 seconds between each set.
Week 2:
In week 2, escalate the weight of your deadlifts to 70-80% of your maximum weight. Execute three sets of six repetitions, relaxing for 90-120 seconds between each set. Conclude with three sets of stiff-legged deadlifts, utilizing a weight that is about 50% of your maximum weight. Execute 12 reps per set, and rest for 45-60 seconds between each set.
Week 3:
In week 3, increase the weight of your deadlifts to 80-90% of your maximum weight. Execute three sets of four repetitions, resting for 120-150 seconds between each set. Conclude with three sets of single-leg deadlifts, utilizing a weight that is about 40% of your maximum weight. Execute 10 reps per set on each leg, and rest for 45-60 seconds between each set.
Week 4:
In week 4, concentrate on conditioning exercises to enhance endurance and stamina. Execute deadlifts at a weight that is about 50-60% of your maximum weight, and perform as many reps as feasible in 60 seconds. Rest for 30 seconds, then execute three sets of box jumps, utilizing a height that is challenging but achievable. Execute 10 reps per set, and rest for 45-60 seconds between each set.
By adhering to this four-week program, you can intensify your deadlift strength and endurance, aiding you in meeting the ACFT deadlift standards. Ensure to also incorporate proper nutrition and rest into your training plan to optimize your results.