AFT 3-Repetition Maximum Deadlift Explained

What Is the AFT 3-Repetition Maximum Deadlift?

The AFT 3-Repetition Maximum Deadlift (MDL) is the maximum-strength event of the Army Fitness Test and the first of its five events. The MDL measures the heaviest load a Soldier can lift for three continuous repetitions on a hex bar (trap bar), whose frame surrounds the Soldier and keeps the load in line with the body instead of in front of the shins, as a straight barbell does.

The MDL gives the Army a graded measure of lower-body, grip, and core strength that carries over to lifting and moving casualties, personnel, and equipment. The three-repetition format sits at the center of that measure, as the definition below explains.

What Does Three-Repetition Maximum Mean in the AFT?

A three-repetition maximum (3RM) in the AFT is the heaviest load a Soldier lifts for exactly three valid consecutive repetitions. A one-repetition maximum (1RM) records the heaviest single lift, while the 3RM grades a load the Soldier can move with control three times in a row. "FM 7-22 Holistic Health and Fitness," published by Headquarters, Department of the Army (Change 2, August 2025), places the three-repetition maximum at 90 percent of the one-repetition maximum. The 3RM suits a graded mass test because graders judge form across three repetitions instead of one all-out effort, and the test load stays below the absolute maximum a 1RM demands.

Where Does the Deadlift Appear Among AFT Events?

The deadlift appears first among the five AFT events, ahead of the hand-release push-up, Sprint-Drag-Carry, plank, and two-mile run. The AFT event lineup is shown in the table below:

The strength event runs first so Soldiers attempt their heaviest lift before fatigue from the later events builds, which protects both lifting technique and safety. The MDL starts after a preparation drill and a 10-minute MDL warm-up, inside a test period that caps all five events at 120 minutes.

What Strength Does the AFT Deadlift Measure?

The AFT deadlift measures muscular strength: the lower-body, grip, and core strength a Soldier needs to lift heavy loads from the ground. The pull loads the posterior chain (the glutes, hamstrings, and spinal erectors) and places a secondary demand on balance and flexibility, because the Soldier must stay balanced and controlled through three repetitions. The Army links the event to injury risk as well, since the MDL requires well-conditioned back and leg muscles that help Soldiers avoid hip, knee, and lower-back injuries.

How Does the AFT 3-Repetition Maximum Deadlift Work?

The AFT 3-Repetition Maximum Deadlift works as a load-graded event: the Soldier picks a weight, lifts it for three continuous repetitions, and the heaviest successful set becomes the raw score. Graders set up hex bars at different loads, and after a 10-minute MDL warm-up the Soldiers line up in a stack behind the bar loaded to the weight each intends to lift, with five to six Soldiers per lane.

Each Soldier gets two attempts. A successful first attempt earns one attempt at a heavier weight, and a failed first attempt earns one re-attempt at the same or a lower weight. The grader records the heaviest weight lifted for three valid repetitions on the DA Form 705-TEST scorecard, and that load converts to event points on tables banded by age, sex, and scoring standard.

What Equipment Is Used for the AFT Deadlift?

The AFT deadlift equipment items are listed below:

• Hex Bar: 60 pounds unloaded, with parallel handles about 1.34 inches thick and 25 inches apart; a bar of a different weight is allowed only when it is weighed and the loads are recalculated.
• Bumper Plates: 10-, 15-, 25-, 35-, and 45-pound plates, plus optional 5-pound plates for finer changes; standard lanes run in 10-pound steps from 120 to 340 pounds.
• Collars: two per bar, about half a pound per pair, left out of the load calculation.
• Handles: no high-or-low choice at a record test; a hex bar with raised D-handles is set with the D-handles facing down, so every Soldier pulls from the low handles.
• Footwear and Uniform: the prescribed Army Physical Fitness Uniform with athletic shoes; belts, back braces, chalk, and wrist straps are not authorized, and gloves that conform to AR 670-1 are allowed.

Record-test deadlift equipment must follow the Army specifications closely for the test to count as valid, according to "ATP 7-22.01 Holistic Health and Fitness Testing" by Headquarters, Department of the Army, March 2026.

How Is the AFT Deadlift Load Selected?

The AFT deadlift load is selected by the Soldier, who chooses the target weight before the record attempt and lines up behind the lane loaded to that weight. Army lanes start at 120 pounds (the 60-pound hex bar plus four 15-pound plates), and the heaviest load that earns 100 points is 350 pounds for Male and Combat Soldiers aged 22 to 46. The MDL warm-up builds toward the chosen weight in steps of 8 to 10 repetitions at 25 percent of the goal weight, 6 at 40 percent, 4 at 50 percent, and an optional single at 80 percent.

A goal weight works best when the Soldier has already lifted it in training and when it serves the target score rather than ego, leaving energy for the four events that follow. The selected load then carries into the two attempts the event allows.

How Many Attempts Does the AFT Deadlift Allow?

The AFT deadlift allows two attempts. A Soldier who completes three valid repetitions on the first attempt may make one more attempt at a heavier weight to raise the score, and a Soldier who fails the first attempt gets one re-attempt at the same or a lower weight. A safety stop on the first repetition does not count as an attempt, because the grader explains the error and the Soldier restarts. A failed attempt records no weight, so a Soldier who fails both attempts has no successful load to score.

How Is the Maximum Successful Deadlift Load Determined?

The maximum successful deadlift load is the heaviest weight at which the Soldier completes a fully valid set of three continuous repetitions. A set that breaks down on any repetition does not count, whatever the weight on the bar. The grader watches every repetition, records each attempt, and initials the heaviest successful weight on the DA Form 705-TEST, and that recorded load is the raw score that converts to event points.

How Is the AFT Deadlift Performed?

The AFT deadlift is performed through a command-driven sequence of three continuous repetitions. On the command "GET SET," the Soldier steps inside the hex bar and takes the starting position, and on "GO," the Soldier lifts the bar by straightening the hips and knees, then lowers it under control until the plates touch the ground.

The three repetitions run back to back without a rest on the ground. The Soldier keeps the hands on the bar between repetitions (adjusting the grip while keeping contact is allowed), keeps the back straight, and stays balanced through every phase. A set that meets the standard on all three repetitions is a successful attempt.

What Is the Required Starting Position for the AFT Deadlift?

The required starting position for the AFT deadlift places the Soldier inside the hex bar with the feet shoulder-width apart and the hands on the center of the handles in a closed grip, thumbs wrapped around the bar. The Soldier bends at the hips and knees to reach the handles, keeps the arms fully extended and the back flat, holds the head in line with the spine or slightly extended, and keeps both heels on the ground. A full breath and a tight midsection set the pre-lift brace that holds the torso rigid. From that braced set position, the Soldier waits for the command to pull.

How Is the Upward Portion of an AFT Deadlift Completed?

The upward portion of an AFT deadlift is completed by driving through the mid-foot and heels and straightening the hips and knees together until the Soldier stands in the Straddle Stance. The hips must not rise before or above the shoulders, because a hips-first pull tips the torso forward and rounds the back.

The bar stays close to the body on a smooth vertical path, with the lats and upper back holding the shoulders in place, and the Soldier and the load remain balanced and controlled from floor to top. A jerked or hitched pull breaks that control and points to a load heavier than the Soldier's true three-repetition maximum.

What Counts as Full Lockout in an AFT Deadlift?

Full lockout in an AFT deadlift is the upright Straddle Stance with the hips and knees fully extended together and the torso vertical. Failing to reach full leg extension ends the attempt, so a brief, controlled moment at the top lets the grader see that the lift finished. Lockout does not call for leaning back or hyperextending the lower back, which strains the spine without completing the lift any further. The locked-out position is where the lowering phase below begins.

How Must the Trap Bar Be Lowered Between Repetitions?

The trap bar must be lowered under control between repetitions, hinging back down at the hips and knees with a straight back until the weight plates touch the ground. The bar is placed rather than dropped: dropping the bar ends the attempt, and the plates must touch the ground, not bounce off it, to complete each repetition.

After the plates touch, the Soldier resets the brace and the grip position and starts the next repetition without resting on the ground. A controlled descent keeps each repetition inside the rules that decide whether it counts.

What Counts as a Valid AFT Deadlift Repetition?

A valid AFT deadlift repetition meets every lift standard the grader checks. The requirements for a valid AFT deadlift repetition are listed below:

• Three Continuous Repetitions at the Declared Load: all three repetitions run back to back at the same weight with no rest on the ground; the grader watches for an obvious lack of effort to lift from the floor.
• Full Simultaneous Lockout: the hips and knees reach full extension in the Straddle Stance on every repetition; the grader looks for straight legs and an upright torso at the top.
• Controlled Descent Without Dropping or Bouncing: the bar returns to the ground under control and the plates touch down each time; the grader looks for plate contact and a bar that is placed, not dropped.
• Grip Held Throughout: the hands stay on the handles for the whole set, with grip adjustments allowed while the hands keep contact; the grader looks for hands that never leave the bar between repetitions.
• Neutral Spine Maintained: the back stays flat, the knees stay apart, and the hips never rise above the shoulders; the grader looks for rounding, knees moving together, or a loss of balance.

When Does an AFT Deadlift Attempt Receive a No-Count?

An AFT deadlift attempt receives a no-count when a repetition breaks the testing standard. The faults that end an AFT deadlift attempt are listed below:

• Incomplete Lockout: the legs never reach full extension at the top.
• Dropped or Bounced Bar: the bar is dropped instead of lowered under control.
• Loss of Grip: the hands come off the bar between repetitions.
• Resting the Bar Mid-Set: the Soldier rests on the ground instead of lifting continuously, or the plates never touch between repetitions.
• Back Rounding: the back or shoulders round, the knees move together, or the hips rise above the shoulders to start the pull.
• Stepping Out of Position: the Soldier loses balance or steps forward or backward from the starting position.

Back rounding, knee collapse, a hips-first pull, and a loss of balance are safety stops: on the first repetition, the grader stops the Soldier and allows a restart without counting an attempt, while the same fault on the second or third repetition ends the attempt as a failure.

How Is the AFT 3-Repetition Maximum Deadlift Scored?

The AFT 3-Repetition Maximum Deadlift is scored by load, not by repetitions: the heaviest weight lifted for three valid repetitions converts to event points on the official tables. The event carries a 60-point passing floor and a 100-point ceiling, and the load needed for each score moves with the Soldier's age band, sex, and scoring standard. Male Soldiers need heavier loads than female Soldiers under the General tables, the required loads drop in the oldest age bands, and Combat-standard Soldiers score on the sex-neutral column that the male General standard shares.

The MDL event score adds to the other four event scores to form the AFT total, which must reach 300 points under the General standard or 350 points under the Combat standard, with at least 60 points in every event. Weight beyond the 100-point load adds nothing, so a load that secures the target score while saving energy for the later events serves the total better than a maximal lift.

Which Current AFT Scoring Standards Apply to the Deadlift?

The current AFT scoring standards for the deadlift are the Army Fitness Test score tables that took effect on 1 June 2025, when the AFT replaced the Army Combat Fitness Test (ACFT). The tables split into age- and sex-normed General columns for most Soldiers and a sex-neutral column for Soldiers in the 24 designated combat MOSs. The Combat standard became mandatory on 1 January 2026 for the active component and on 1 June 2026 for the Reserve and National Guard, according to "Army establishes new fitness test of record to strengthen readiness and lethality" by Army Public Affairs, April 2025. Under both standards, the deadlift carries a 60-point event minimum.

What Is the Minimum Passing Load for the AFT Deadlift?

The minimum passing load for the AFT deadlift is 150 pounds for Male and Combat Soldiers aged 17 to 31, 140 pounds for Male and Combat Soldiers aged 32 and over, and 120 pounds for female Soldiers under the General standard in every age band. The minimum passing loads by standard column and age group are shown in the table below:

The "Army Fitness Test Score Tables," approved on 15 May 2025 and effective 1 June 2025, list those 60-point loads in the column labeled M|C, which the Combat standard shares with the male General standard.

What Load Earns the Maximum AFT Deadlift Score?

The load that earns the maximum AFT deadlift score of 100 points is 350 pounds for Male and Combat Soldiers aged 22 to 46, the heaviest ceiling in the tables, according to the "Army Fitness Test Score Tables" published by the U.S. Army, effective June 2025. On the Male and Combat column, the 100-point load is 340 pounds at ages 17 to 21 and 47 to 51, 330 pounds at 52 to 56, 250 pounds at 57 to 61, and 230 pounds over 62, while the Female General column tops out between 170 and 240 pounds depending on age. Any weight beyond the ceiling for the Soldier's column adds nothing to the event score.

How Do AFT Deadlift Weight-to-Point Tables Work?

AFT deadlift weight-to-point tables work by matching the Soldier's age band and scoring column to the heaviest valid load, as the minimum passing load table above shows for the 60-point row. Each table row is a point value and each column pairs an age band with the Male and Combat or the Female standard, so the Soldier reads down the correct column to the heaviest listed weight lifted.

Weights appear in 10-pound steps: below 60 points each step moves the score by 10 points, and above 60 points each step adds a varying number of points, as few as one in the younger male bands. Online AFT calculators run the same lookup, and the deadlift points then join the other four event scores in the AFT total.

Why Does the AFT 3-Repetition Maximum Deadlift Matter?

The AFT 3-Repetition Maximum Deadlift matters because a graded maximum pull shows whether a Soldier can lift heavy loads from the ground safely, a capacity a Soldier needs across a whole career rather than on one test day. A strong deadlift reflects the lower-body, grip, and trunk strength behind moving equipment, carrying supplies, and helping injured Soldiers.

The bracing and form the event demands build lifting habits that protect the back on every later lift. The career-long load-bearing capacity maps onto the soldier tasks below.

How Does the Deadlift Support Soldier Task Readiness?

The deadlift supports soldier task readiness by building the strength behind lifting and moving heavy loads in the field. Headquarters, Department of the Army describes the MDL as a strong predictor of a Soldier's ability to lift and carry a casualty on a litter and to lift and move personnel and equipment in "ATP 7-22.01 Holistic Health and Fitness Testing," March 2026. The same hip-and-knee drive powers casualty drags, lifting equipment and ammunition, and load carriage, and studies show a moderate to strong correlation between lifting more weight and higher performance on combat-related tasks, according to "Setting Higher Close Combat Standards for the Army Combat Fitness Test: Evidence and Recommendations" by Robson et al., RAND Arroyo Center, 2024.

Deadlift strength supports sustained tactical longevity, the ability to keep performing demanding tasks across a deployment, by lowering injury risk. A 2014 meta-analysis of 25 randomized trials by Lauersen, Bertelsen, and Andersen in the British Journal of Sports Medicine found that strength training reduced sports injuries to less than a third and almost halved overuse injuries. A strong posterior chain helps hold a neutral spine during lifting and carrying, and strong glutes and hamstrings help stabilize the knees against lower-back and knee injuries.

Which Muscles Support AFT Deadlift Performance?

The muscles that support AFT deadlift performance are listed below:

• Glutes (Gluteus Maximus): drive hip extension from the bent set position to the upright lockout and hold the hips stable through the set.
• Hamstrings: assist the glutes in hip extension on the way up and control the lowering of the bar on the way down.
• Quadriceps: straighten the knees from the set position to full extension and help keep the knees from collapsing inward.
• Erector Spinae: hold the flat-back position isometrically from the set position through lockout and keep the back from rounding under load.
• Lats and Traps (Latissimus Dorsi and Trapezius): keep the bar close to the body and hold the shoulder girdle in place, passing force from the legs through the torso to the bar.
• Forearm Flexors (Grip Muscles): hold the trap bar handles through all three repetitions, since a dropped bar ends the attempt.

The legs generate the pull, while the back and grip hold position under the load.

How Does Bracing Support AFT Deadlift Technique?

Bracing supports AFT deadlift technique by raising intra-abdominal pressure, which stiffens the trunk and holds the spine in position under load. The Soldier takes a full breath at the set position and tightens the midsection against it, a brief Valsalva maneuver that loads above 80 percent of maximal effort make close to unavoidable and that raises intra-abdominal pressure in a way that may assist spine stability, according to "The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise" by Hackett and Chow, August 2013. Breath timing repeats across all three repetitions: breathe in and brace at the set position, hold the brace through the pull and lockout, and release and re-brace as the plates return to the ground.

Lat engagement adds to the brace by pulling the shoulders down and back, which keeps the bar close to the body and stops the upper back from rounding. A braced trunk passes force from the legs to the bar and keeps the flat-back position the grader requires, while a lost brace leads to the rounding that ends an attempt.

How Should Soldiers Prepare for Army Fitness Testing?

Soldiers should prepare for Army Fitness Testing with a multi-week plan that builds the deadlift and rehearses the test-day routine. The AFT deadlift preparation steps are listed below:

1. Start a Multi-Week Lead-In: begin several weeks before the test so loads rise gradually and technique settles before the heaviest sets.
2. Practice With the Actual Trap Bar: train on a 60-pound hex bar with the D-handles down, matching the test setup, and rehearse full three-repetition sets at the target weight.
3. Rehearse the Test-Day Warm-Up: run the MDL warm-up of 8 to 10 repetitions at 25 percent of goal weight, 6 at 40 percent, 4 at 50 percent, and an optional single at 80 percent, so test day holds no surprises.
4. Plan the Attempt Strategy: open with a goal weight already lifted in training, and save the heavier second attempt for after a successful first set.
5. Recover With Sleep, Nutrition, and Hydration: sleep 7 to 9 hours every 24 hours, eat enough protein and carbohydrate to fuel training and repair, and stay hydrated in the days before the test.

A Soldier prepared that way is ready for the training work that builds the pull itself.

What Training Supports AFT Deadlift Readiness?

The training methods that support AFT deadlift readiness are listed below:

• Heavy Trap-Bar Work: sets of two to three repetitions with the trap bar, one to two sessions per week, to build maximum strength for the 3RM pull.
• Romanian and Deficit Deadlift Variations: Romanian deadlifts at moderate loads with a controlled tempo for the hamstrings, glutes, and spinal erectors, and deficit deadlifts used sparingly for starting strength and leg drive.
• Hip-Hinge Drills: kettlebell deadlifts and patterning work two to three times per week to groove bracing and a neutral spine.
• Core Anti-Flexion Work: planks and loaded carries that train the trunk to resist rounding under load.
• Explosive Hinge Work: kettlebell swings and trap-bar jumps for sets of three to five at light loads to raise the rate of force production off the floor.
• Dedicated Grip Work: farmer's carries and double-overhand grip deadlifts that build the grip endurance to hold three repetitions.

Progressive overload governs the training block by raising load, repetitions, or sets in small steps while technique holds, with a 2 to 10 percent load increase once the current load moves for one to two repetitions beyond the target, according to "Progression Models in Resistance Training for Healthy Adults" by the American College of Sports Medicine, March 2009. The American College of Sports Medicine reports that strength improves with loads of at least 80 percent of the one-repetition maximum, a complete range of motion, two to three sets, and at least two sessions per week, in the April 2026 position stand "Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews" by Currier et al. 3RM programming differs from powerlifting 1RM programming by building toward a heavy triple through repeated heavy sets instead of peaking for a single maximal lift.

What Safety Rules Apply to AFT Deadlift Preparation?

The safety rules that apply to AFT deadlift preparation are listed below:

• Technique Before Load: master the hinge with light weights before heavy sets, which prevents back injuries and poor lifting habits; a 2019 systematic review by Blazek et al. in Biology of Sport advises untrained lifters to avoid heavy deadlifts until progressive training has prepared them for high loads.
• Full Warm-Up Drill: a preparation drill and graded warm-up sets ready the muscles and joints and reduce strain on the first heavy set.
• Collar and Plate Checks: secure collars and matched plates on both sides prevent plates from shifting and the load from tilting, and a check of the hex bar welds catches stress cracks before they fail.
• Stopping at Form Breakdown: end the set when the back rounds or the knees cave, the same faults that trigger a safety stop on test day, to prevent injury and reinforce good technique.
• Managing Back Soreness: treat persistent back pain as a signal to cut the load and seek medical advice before a minor strain becomes an injury.
• Avoiding Program Hopping: stay on one progressive plan with gradual load increases instead of switching programs, which prevents overtraining and keeps strength gains steady.

Where Can Soldiers Find Official AFT Deadlift Guidance?

The official channels for AFT deadlift guidance are listed below:

• Army Physical Readiness Doctrine (FM 7-22): FM 7-22 Holistic Health and Fitness sets the Army's training doctrine for strength, conditioning, sleep, and recovery, with the deadlift as a core lift taught with an emphasis on precise technique.
• Official Test and Event Pages: the Army's AFT page at army.mil/aft and the goarmy.com fitness requirements pages describe each event with instructional videos, and ATP 7-22.01 Holistic Health and Fitness Testing sets the record-test procedures, the two-attempt rule, and the equipment specifications.
• Unit Fitness Leaders and Master Fitness Trainers: unit fitness leaders and Master Fitness Trainers coach the lift in person, correct form, supervise practice, and explain the standards for valid repetitions and full lockout.
• Official Scoring Tables: the Army Fitness Test score tables, effective 1 June 2025, list the load for every point value by age band and column, with 60 points as the event minimum.

Every official channel returns to the same standard for the AFT 3-Repetition Maximum Deadlift: three continuous repetitions from a braced start to full lockout and a controlled descent, scored by the heaviest load lifted.