Written by a U.S. Army Recruiter
Let’s be real—the deadlift is one of the most intimidating events in the Army Combat Fitness Test (ACFT), especially if you’re new to strength training. But here’s the good news: you don’t need to be a powerlifter to crush it. As a recruiter and former squad leader, I’ve seen hundreds of Soldiers improve their scores by dialing in their form, staying consistent, and approaching the lift with a plan. If you want to raise your ACFT score and prove you’re combat-ready, this guide is for you.
1. Why the Deadlift Matters in the ACFT
The 2-rep max deadlift isn’t just about brute strength. This test is designed to simulate real-life battlefield tasks—lifting wounded teammates, hauling gear, and moving under pressure. It measures total-body power and control, and the Army made this a key event for a reason.
If you can deadlift well, you’re showing your leadership that you’re not just fit—you’re functional.
2. Master the Fundamentals of Form
This is where most folks go wrong. If your form is off, your numbers will be too. Worse—you risk injury.
Here’s the checklist I give my recruits:
- Stand inside the hex bar with feet shoulder-width apart
- Grip the high or low handles evenly (whichever you train with)
- Keep your chest high and back flat—no rounding!
- Engage your core and pull your shoulder blades back
- Drive through your heels and squeeze your glutes at the top
If you’re not sure about your form, film yourself or ask a trainer. In the Army, we call this attention to detail.
3. Train with Structure, Not Ego
One of the biggest mistakes I see is Soldiers trying to go heavy too soon. Remember—your muscles adapt to consistency, not chaos. Here’s a weekly structure I recommend:
Sample Deadlift Training Split:
- Day 1: Heavy Hex Bar Deadlifts – 4 sets of 3-5 reps
- Day 2: Accessory Work – Romanian Deadlifts, Glute Bridges, Core
- Day 3: Lighter Volume – 3 sets of 8-10 reps focusing on form
Keep a log. Track your weight, reps, and how it felt. Treat your training like your mission—it deserves discipline.
4. Use the Right Gear (And Know When to Use It)
Approved for the ACFT:
- Hex Bar (Trap Bar): Keeps the weight centered and reduces lower back strain
- Flat Shoes or Boots: Give you better ground contact (no squishy soles)
- Lifting Belt (Optional): Good for heavier sets, but don’t rely on it early
- Chalk or Straps (Optional): Use sparingly—build your raw grip strength first
Pro Tip: Always check your plates and collars before lifting. Sloppy setup = sloppy performance.
5. Fuel, Recover, Repeat
The work doesn’t stop when the bar hits the ground. Your body needs fuel and rest to grow stronger. Prioritize:
- Lean protein at every meal (chicken, eggs, protein shakes)
- Hydration—especially if training in the heat
- Sleep (yes, 7–8 hours!)
Recovery is part of the job. Don’t neglect it.
Conclusion: Own the Standard
The deadlift is your opportunity to show you’re capable of performing under pressure. Train smart, show discipline, and stay consistent. Whether you’re prepping for basic, reenlisting, or simply leading from the front, the deadlift is a challenge worth conquering.
I’ve seen Soldiers improve by over 100 pounds in a few months just by committing to the process. You can do it too.
Ready to see where you stand? Use our ACFT Calculator now and start building your path to a higher score.
Let’s go. The standard is the standard.