The ACFT 3-rep maximum deadlift is a test of strength that asks you to lift a weights three times using a hex bar. This event is the first in the Army Combat Fitness Test because strength is an essential attribute for soldiers for task like lifting heavy gear or even lifting another soldier. Additionally, if you perform well in this event, you will have momentum into the remaining five events.
However, if you perform poor in this event, you will have to compete better in the remaining events to earn the necessary points. This event is considered simple because all it take is three repetitions of the movement. All you have to do is step into the hex bar and perform three repetition of the lift.
ACFT 3-Rep Deadlift: How to Lift, What to Wear, and How to Train
Using three repetitions ensures that everyone meet the requirements to pass this test. Additionally, the three repetitions help prevent soldiers from passing the test on only one rep. The scores will adjust based on age and gender groups because strength decline with age and men will generally outperform women in this test.
The younger soldier will have different requirements then the older soldiers. However, there will still be a standard to ensure every soldier has a level of strength. Using the scoring charts, you can determine how many points your performance on the test will earn you.
These charts will demonstrate the weight needed to reach a minimum passing score or a gold standard score. The minimum passing score will require solid form. However, the gold standard score will require that you can lift much more weight.
Many soldiers will need to focus on brace their core to pass this test. These weights are not arbitrary but will ensure that each soldier is physically ready to serve in the Army. Form is important in this test as it will ensure soldiers do not get injured during the event.
Additionally, using a hex bar rather than a barbell allow the weight to pass through your center of mass. This will allow your back to remain spared from injuries caused by the excess weight. Additionally, the hex bar works the same as a squat and a deadlift, meaning it will target both the quadriceps and the hips.
Maintaining proper form for this event will ensure that your grip is neutral and your feet are place shoulder-width apart. Your hips should be hinged back first and you should drive through your heel. However, you should not lean back when you perform the last rep of three.
Should you not hinge your body, your back will round which may cause you to get injured during this test. If your knees cave inward during this test, you should spread your feet apart. Additionally, if the bar drift forward, you should work to stay within the hex bar.
Many common error will occur while performing this test. Many soldiers will choose a weight that is too high. Others will forget to brace their core.
Additionally, others will forget to secure the collar on the hex bar. If you do not secure the collars on the bar, the test can disqualify your performance. To avoid these errors, use the progressive overload method for gradually increase the weight you use for this test.
Additionally, incorporate Romanian deadlifts into your training to improve your hamstring. Goblet squats will work your quadriceps. A six-week training program will give you time to establish a solid foundation for your strength.
After that, you can begin to lift heavier weights. Additionally, you can perform simulations of the test. Make sure to take a deload week before the test as well as to ensure you are sleep enough to allow your body to recuperate during sleep.
The equipment necessary for the 3-rep maximum deadlift test include a hex bar. The hex bar will weigh 60 pounds, and the bars have high handles to ensure that everyone begins the test with a solid starting position. Additionally, make sure to load the bar in 10-pound increment to ensure that the weight is distributed properly.
Additionally, make sure that your collars are secured to your hex bar. Wear flat shoe for the best performance in this test. However, cushioned shoes like running shoes will affect your stance for the test.
Make sure to incorporate a lifting belt into your training wear as this will help you bracing your core for this test. Your performance will earn you a score within one of three bands. A gold score mean you are an elite soldier.
If you earn a silver score in this test, you will be proficient in the skills required for this test. Additionally, if you earn a bronze score in this test, you have passed the minimum requirements to be a soldier in the United States Army. While earning a passing score is the minimum goal for soldiers to pass this test, there are other areas of focus for soldiers to remain in optimal physical condition.
Make sure to eat foods that contain protein as these will fuel your recovery after the test. Additionally, incorporate mobility drill into your routine as they will help to open your hips which will make your performance in this test smoother.
