5 Training Tips to Improve Your ACFT Deadlift Score

Introduction

In case you are a candidate for the Army Combat Fitness Test (ACFT), the deadlift exercise already rings a bell for being extremely important. Not only is heavy weight picking-up involved, but it is also showing your body strength, equality, and readiness for combat. The ACFT deadlift is an indication that you can not only lift but also control the weight safely, which is the kind of strength soldiers require when performing their missions in real life.

Still, the reality is that to increase your deadlift score is not just a matter of lifting more. It involves training more efficiently, correcting your technique, and strengthening the right muscles. No matter if you have difficulties passing or if your goal is to get the highest score, these five training tips will enable you to lift with more power, safety, and assurance.

Let’s get into it and analyze how to enhance your ACFT deadlift performance step by step.

Understanding the ACFT Deadlift Event

What Is the ACFT Deadlift?

The ACFT consists of deadlift (MDL) 3-repetition maximum (3RM) – which means that the heaviest weight that you can manage three times using a hex bar will be lifted. This event measures not only your pure muscle power but also your capacity to use it in everyday and functional ways.

There are different scoring criteria for men and women depending on their age and role but the one thing that remains constant is that the proper form is of utmost importance. It is not only the matter of lifting heavy but also of doing it right. Bad form will result in injuries and lower scores.

Muscles Worked in the ACFT Deadlift

Deadlifting, you activate your posterior chain which is made up of your hamstrings, glutes, lower back, and even your core and forearms. These muscles are responsible for producing explosive strength. Their enhancement not only increases your ACFT performance but also aids in injury prevention, improves fitness and overall body conditioning.

Why the Deadlift Matters in the ACFT

The deadlift is more than just a test event — it represents combat readiness. It mimics the action of lifting heavy gear, moving wounded comrades, or handling equipment. A strong deadlift translates directly into better real-world performance for soldiers.

1. Perfect Your Deadlift Form

Before worrying about how much weight you’re lifting, focus on how you’re lifting. Perfect form is the secret weapon to both performance and safety.

Mastering the Setup

Stance: Stand inside the hex bar with your feet about hip-width apart.
Grip: Grab the handles firmly with both hands, palms facing in.
Back and Core: Keep your back straight, chest up, and core tight.
Lift: Drive through your heels, stand tall, and avoid jerking the bar.

When lowering the weight, control it back down — don’t just drop it. Think of your body like a machine: every part needs to move in sync.

Common Form Mistakes to Avoid

Rounding your back (hello, back pain!)
Jerking the bar off the ground
Letting your knees cave in
Locking your knees too early

Practice With Lighter Weights First

You wouldn’t sprint before learning to walk, right? The same goes for deadlifts. Start with lighter weights until your form feels automatic. Then, gradually increase weight using the principle of progressive overload — a fancy term that just means “lift a bit more over time.”

2. Build a Stronger Posterior Chain

If your deadlift has plateaued, the problem probably lies in weak hamstrings, glutes, or lower back. Strengthening your posterior chain will skyrocket your results.

Key Accessory Exercises

Here are a few proven movements to add to your training:

Romanian Deadlifts (RDLs): Focus on the stretch in your hamstrings.
Good Mornings: Great for building lower-back endurance.
Glute Bridges / Hip Thrusts: Strengthen your glutes, your deadlift’s engine.
Back Extensions: Build endurance and stability in the lower back.

Each of these exercises mimics part of the deadlift motion, reinforcing your strength in key areas.

Programming for Strength and Endurance

Train your posterior chain 2–3 times per week. Mix heavy days (fewer reps, more weight) and endurance days (lighter weight, more reps). A sample split might look like this:

Day 1: Heavy Deadlifts + RDLs
Day 2: Glute Bridges + Back Extensions
Day 3: Mobility & Core Work

Consistency beats intensity — every time.

3. Increase Your Core Stability

A strong core isn’t about six-pack abs — it’s about supporting your spine and improving power transfer during lifts.

Importance of Core Strength in Deadlifts

Your core acts like a belt of armor, keeping your spine stable while you lift. A weak core means lost power and higher injury risk. Think of it as your internal brace — without it, the lift crumbles.

Best Core Exercises for ACFT Deadlifts

Planks / Side Planks: Train deep core muscles.
Hanging Leg Raises: Build endurance and stability.
Farmer’s Carries: Strengthen grip and core simultaneously.
Weighted Sit-ups: Help control the bar path during lifts.

Incorporate these 3–4 times per week after your main workouts. You’ll notice more control, balance, and overall strength.

4. Improve Grip Strength

Your grip is your connection to the bar and if it fails, your lift fails. Many soldiers can handle the weight physically but lose their grip halfway up. Don’t let that be you.

Why Grip Strength Can Limit Your Score

Although you might have powerful legs and a strong back, if your hands are weak, you will still be limited. A grip that gives way lowers your score and at the same time, poses a danger of getting hurt. Building up the muscles in your forearms guarantees that you will have a firm grip from beginning to end.

Best Grip-Strength Builders

Dead Hangs: Simply hang from a pull-up bar for time.
Farmer’s Walks: Carry heavy dumbbells for distance.
Towel Pull-ups: Great for building crushing grip strength.
Wrist Rollers: Excellent for forearm endurance.

Try to train grip 2–3 times weekly, ideally after your deadlift sessions.

5. Train Smart with a Deadlift Program

No one gets stronger by guessing. You need a structured plan that gradually builds strength and power while preventing burnout.

Progressive Overload Explained

Progressive overload means increasing your training intensity over time — adding a bit more weight, volume, or difficulty each week. The key is to challenge your muscles just enough to grow without overtraining.

Sample 6-Week ACFT Deadlift Program

Week	Focus	Sets	Reps	Notes
1-2	Technique & Control	4	6–8	Lighter weights, perfect form
3-4	Strength Building	5	5	Add 10–15 lbs weekly
5-6	Power & Max Testing	3	3	Near-max effort

Combine this with core and posterior chain exercises for best results.

Rest, Recovery, and Nutrition

Rest is where strength actually builds. Without proper recovery, your progress stalls.

Rest Days: At least 1–2 full days per week.
Sleep: Aim for 7–9 hours nightly.
Nutrition: Eat enough protein (1g per pound of body weight), drink water, and fuel up with complex carbs for energy.

Remember, food is not the enemy — it’s your fuel.

Common Mistakes to Avoid

Even seasoned lifters mess up sometimes. Avoid these pitfalls:

Skipping warm-ups: Always do dynamic stretches first.
Overtraining: More isn’t always better.
Ignoring form: Sacrificing form for weight is a fast track to injury.
Neglecting recovery: Your muscles need time to rebuild.

Think of training like building a house — if your foundation (form and recovery) is weak, the structure collapses.

Tracking Your Progress for the ACFT

What gets measured gets improved. Keep a training journal or use apps like StrongLifts or Fitbod to log your progress. Test your 3RM every few weeks and note improvements. Celebrate small wins — each rep is a step closer to your goal.

Conclusion

Improving your ACFT deadlift score isn’t just about lifting heavier; it’s about training smarter, respecting your body, and staying consistent.
By focusing on form, posterior chain strength, core stability, grip power, and a structured plan, you’ll notice steady, measurable progress.

Remember, every rep you perform is an investment in your future performance — and your mission readiness. So keep lifting, keep learning, and stay strong.

How often should I train deadlifts for the ACFT?

2–3 times a week is ideal, allowing time for recovery and accessory work.

Can I still improve my deadlift if I don’t have a hex bar?

Yes! Use a straight bar or dumbbells and focus on form and muscle engagement.

What’s the best warm-up before deadlifting?

Dynamic stretches, hip mobility drills, and a few light deadlift sets.

How long does it take to see results in ACFT deadlift performance?

Usually within 4–6 weeks of consistent, structured training.

Should I focus more on strength or endurance for the ACFT deadlift?

Strength comes first. Once you build power, add endurance work for balance.