AFT Deadlift: Standards, Technique and Mistakes

1. Verify the Current AFT Deadlift Standard

Passing the AFT maximum deadlift lift starts with verifying which standard applies. Soldiers in the 24 designated combat MOSs test under the Combat standard, which is sex-neutral and age-normed and requires a 350-point AFT total, and all other Soldiers test under the General standard, which is age- and sex-normed and requires a 300-point total. Both standards require at least 60 points in each event, including the deadlift.

The effective dates decide which figures are live: the AFT replaced the ACFT on 1 June 2025, the Combat standard took effect on 1 January 2026 for the active component, and it took effect 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. The Soldier's age on test day selects the age band, and the band plus the standard column give the verified 60-point row, which carries straight into the weight the Soldier puts on the bar.

2. Select an AFT Deadlift Opening Load

Selecting an opening load for the AFT maximum deadlift lift starts with reading the load-to-points row for the Soldier's age and sex band before choosing a weight. The scoring table's lowest entry is 80 pounds, which scores zero points on the Male and Combat column, and the 60-point row sits at 150 pounds for Male and Combat Soldiers aged 17 to 31, 140 pounds from age 32, and 120 pounds for female Soldiers under the General standard.

The Soldier then decides between the minimum pass load and a target-point load. Test lanes start at 120 pounds (the 60-pound hex bar with four 15-pound plates) and rise in 10-pound steps, so the opening load should be a weight already lifted in training that clears the 60-point row with a margin.

The second-attempt allowance shapes that choice: a Soldier who completes the first attempt may try one 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.

3. Set Up Inside the Hex Bar

Setting up inside the hex bar for the AFT maximum deadlift lift follows the grader's command sequence. The NCOIC gives "GET READY" and the first Soldier stands in front of the bar, then "GRADERS READY," and on the grader's "GET SET," the Soldier steps inside the hex bar with a shoulder-width stance and finds the mid-point of the handles.

The Soldier bends at the knees and hips, reaches down, and grasps the center of the handles with a closed grip, thumbs wrapped around the handles. The arms are fully extended, the back is flat, the head is in line with the spine or slightly extended, and both heels stay on the ground, and every repetition begins from that position.

4. Lift the Bar for the First Repetition

Lifting the bar for the first repetition of the AFT maximum deadlift lift begins on the command "GO." The Soldier stands up by straightening the hips and knees together, driving the legs and hips at the same time while the back stays flat, with no rounding at the shoulders or the lower back.

The hips must not rise before or above the shoulders, the feet stay in place, and the Soldier and the load stay balanced and controlled throughout. A smooth, controlled bar speed replaces any jerk or yank that would throw the load forward. The pull finishes in the upright position the grader checks at the top.

5. Reach Full AFT Deadlift Lockout

Reaching full AFT deadlift lockout means standing in the Straddle Stance with the knees straight, the hips fully extended, and the spine upright, without leaning back or hyperextending. The grader confirms full extension at the knees and hips, and a failure to fully extend the legs ends the attempt.

The testing standard does not set a timed pause or a command to lower the bar, but the Soldier must stay balanced and controlled, so a brief, stable moment at the top shows the grader that the lift finished before the descent begins.

6. Lower and Reset the Bar

Lowering and resetting the bar in the AFT maximum deadlift lift is the downward-movement phase: the Soldier lowers the bar back to the ground under control while keeping the back straight. The bar must be placed on the ground, not dropped, and dropping the bar ends the attempt.

The weight plates must touch the ground to complete each repetition, but the plates do not have to come to a long, settled stop. A complete reset means the plates touch down, the hands stay on the handles (adjusting the grip while keeping contact is allowed), and the Soldier rises again without resting on the ground, which keeps the three-repetition set continuous.

7. Complete Three Valid Repetitions

Completing three valid repetitions in the AFT maximum deadlift lift means performing three continuous repetitions to standard in the 3-repetition maximum format. The set must stay continuous: resting on the ground, removing the hands from the bar between repetitions, or failing to touch the plates to the ground ends the attempt.

A safety stop on the first repetition for knees caving, hips rising first, a rounded back, or a loss of balance lets the Soldier restart without counting an attempt, while the same fault on the second or third repetition ends the attempt as a failure. After a failed attempt, the Soldier gets one re-attempt at the same or a lower weight, and after a successful attempt, one attempt at a heavier weight.

What Is the AFT Maximum Deadlift Lift Event?

The AFT maximum deadlift lift is the 3-Repetition Maximum Deadlift (MDL), the first Army Fitness Test event and its test of muscular strength. The event assesses lower-body, grip, and core strength, with flexibility and balance as secondary components, by requiring the Soldier to lift the heaviest load possible for three repetitions on a hex bar.

The MDL stands in for combat load-bearing tasks such as lifting ammunition, moving equipment, and lifting and carrying a casualty on a litter. The event requires well-conditioned back and leg muscles, and that conditioning helps Soldiers avoid hip, knee, and lower-back injuries, according to the U.S. Army's "Army Fitness Test" event standards at army.mil/aft (September 2026 version).

What Does MDL Mean and How Does the Three-Repetition Format Work?

MDL means Maximum Deadlift, the abbreviation for the AFT's 3-Repetition Maximum Deadlift event. The three-repetition maximum format records the heaviest weight a Soldier lifts for three continuous repetitions to standard: the Soldier chooses the load, completes the set, and the grader records the heaviest successful attempt on the DA Form 705-TEST as the raw score, which then converts to points.

How Does the AFT Deadlift Fit Within the Army Fitness Test?

The AFT deadlift is event one of the five AFT events, which run in order: the 3-Repetition Maximum Deadlift (MDL), the Hand-Release Push-Up (HRP), the Sprint-Drag-Carry (SDC), the Plank (PLK), and the Two-Mile Run (2MR). Each event carries up to 100 points, for a 500-point total.

The AFT replaced the Army Combat Fitness Test on 1 June 2025, with the Combat standard phasing in on 1 January 2026 for the active component and on 1 June 2026 for the Reserve and National Guard. Testing starts in initial entry training. Army Directive 2025-06 (Army Fitness Test), signed by Secretary of the Army Dan Driscoll in April 2025, then requires Regular Army and Active Guard Reserve Soldiers to record two AFTs per calendar year at least four months apart, while Army Reserve and Army National Guard Soldiers record one per year. The scoring frame leads into the standards the deadlift itself is held to.

What Are the Current AFT Deadlift Standards?

The current AFT deadlift standards are the Combat standard and the General standard, each with a 60-point minimum per event, according to "Army establishes new fitness test of record to strengthen readiness and lethality" by Army Public Affairs, April 2025. The two AFT deadlift standards are compared in the table below:

Soldiers on a permanent medical profile take every event their profile does not prohibit, and an alternate aerobic event (a 5,000-meter row, 12,000-meter bike, 1,000-meter swim, or 2.5-mile walk) can replace only the two-mile run, so the deadlift stays in the test unless the profile rules it out, according to "ATP 7-22.01 Holistic Health and Fitness Testing" by Headquarters, Department of the Army, March 2026. Army Directive 2025-06 requires combat-specialty Soldiers on a permanent profile to average at least 70 points across the events they take, such as 280 points across four events. Soldiers on a temporary profile do not take a record AFT until they recover.

Which AFT MDL Scoring Table and Load Bands Apply to a Soldier?

The AFT MDL scoring table that applies to a Soldier is the column for the Soldier's age band and sex, with Combat-standard Soldiers scoring on the same column as male Soldiers. The load at 60 points and at 100 points for each band is shown in the table below:

A Soldier finds the right row by confirming the standard for the MOS (Combat or General), matching the age on test day to the band, and reading the column for the sex or the Combat standard. An AFT calculator runs the same lookup and converts a lifted weight into its point value for that band.

How Is the AFT Deadlift Scored?

The AFT deadlift is scored by converting the heaviest load lifted for three valid repetitions into 0 to 100 event points on the table for the Soldier's age band, sex, and standard. The deadlift points join the other four event scores in the AFT total out of 500, and the Soldier passes only with at least 60 points in every event and a total of 300 (General) or 350 (Combat).

A Soldier who fails a record AFT must pass a retest within 90 days in the Regular Army and Active Guard Reserve, or within 180 days in the Reserve Component. Army Regulation 600-8-19, Enlisted Promotions and Demotions (March 2026), gives the recorded score weight beyond the test: the AFT total converts into up to 120 promotion points for sergeant and staff sergeant, from 1 point at 300 to 120 points at 500, and Soldiers flagged for an AFT failure receive no promotion points. Evaluation reports show both the pass/fail result and the actual points earned.

What Are the Minimum and Maximum AFT Deadlift Scores?

The minimum passing AFT deadlift score is 60 points and the maximum is 100 points on the 0 to 100 event scale, as the load-to-points table above shows. The 60-point line takes 150 pounds for Male and Combat Soldiers aged 17 to 31, 140 pounds from age 32, and 120 pounds for female Soldiers in every band.

A 100-point lift demands up to 350 pounds for Male and Combat Soldiers aged 22 to 46 and up to 240 pounds for female Soldiers aged 27 to 31, according to the "Army Fitness Test Score Tables" published by the U.S. Army, effective June 2025, and weight beyond the 100-point load adds nothing.

What Equipment and Grip Are Allowed for the AFT Deadlift?

The equipment and grip allowed for the AFT deadlift are listed below:

• Hex or Trap Bar and Plate Set: a 60-pound hex bar, weighed before the test, loaded with bumper plates and secured with two collars; the bar's own weight counts in the recorded load, and a bar with raised D-handles is set with the D-handles facing down.
• Gloves: gloves that conform to AR 670-1 are allowed for any event, including the deadlift.
• Belt: weightlifting belts are not authorized, and neither are back braces, chalk, or wrist straps.
• Footwear: Soldiers test in the prescribed Army Physical Fitness Uniform with athletic shoes.
• Grip Position: the only authorized grip is the closed grip, with the thumbs wrapped around the handles opposite the fingers, on the center of the parallel handles.
• Grader Control of Equipment: the OIC or NCOIC inspects the hex bar for cracked welds and verifies its weight, graders load or change the plates to each Soldier's selected weight, and the grader stops an attempt for a safety fault.

How Do You Perform the AFT Deadlift With Proper Technique?

Performing the AFT deadlift with proper technique means meeting the three phases a grader evaluates on every repetition: the preparatory phase, the upward-movement phase, and the downward-movement phase. A successful attempt is three continuous repetitions that meet all three phases.

The attempt rules frame the phases: the Soldier gets two attempts, a first-repetition safety stop does not count as an attempt, and the heaviest successful attempt is the raw score. The phase-by-phase breakdown below begins at the setup position.

How Should Soldiers Set Up for the AFT Deadlift?

Soldiers should set up for the AFT deadlift by stepping inside the hex bar on "GET SET" with the feet shoulder-width apart, bending at the knees and hips, and grasping the center of the handles with a closed grip. Before the command to lift, the grader looks for fully extended arms, a flat back, the head in line with the spine or slightly extended, and both heels on the ground.

How Should Soldiers Perform the AFT Deadlift Upward Movement?

Soldiers should perform the AFT deadlift upward movement by straightening the hips and knees together on "GO," driving through the legs and hips at the same time while the back stays straight and never rounds. The hips must not rise before or above the shoulders, the feet stay in place, and the bar travels on a controlled, balanced path close to the body, with no jerk that throws the Soldier off balance.

What Is Required for a Valid AFT Deadlift Lockout?

A valid AFT deadlift lockout requires the knees fully straight, the hips fully extended, and the spine upright in the Straddle Stance, with no forward lean and no backward hyperextension. The Soldier must reach full leg extension on every repetition, since a failure to fully extend ends the attempt, and must hold the load balanced and controlled at the top before lowering it.

How Should Soldiers Lower and Reset the AFT Deadlift?

Soldiers should lower and reset the AFT deadlift by returning the bar to the ground under control with a straight back, placing it rather than dropping it. The weight plates must touch the ground to complete the repetition, and the grader treats the reset as complete when the plates touch down, the hands stay on the handles, and the Soldier rises into the next repetition without resting on the ground.

What Are Common AFT Deadlift Mistakes?

The common AFT deadlift mistakes are listed below by category:

• Setup Mistakes: feet off center, hands off the center of the handles, or a rounded starting back; each one costs the lift its mechanical advantage and can draw a safety stop on the first repetition.
• Pulling Mistakes: jerking the bar, rounding the back, knees caving, or hips rising before the shoulders; any of them fails the attempt on the second or third repetition.
• Lockout Mistakes: soft knees or unfinished hips at the top; a failure to reach full extension ends the attempt.
• Reset Mistakes: dropping the bar, missing the ground touch, letting go of the handles, or resting on the ground; each one ends the attempt.

What Makes an AFT Deadlift Repetition Invalid?

The conditions that make an AFT deadlift repetition invalid are listed below:

• No Full Extension: failing to fully extend the legs to the Straddle Stance on the way up.
• Dropped Bar: dropping the bar to the ground instead of lowering it.
• Hands Off the Bar: removing the hands from the bar between repetitions while it is on the ground.
• No Ground Touch: failing to touch the plates to the ground between repetitions.
• Resting on the Ground: an obvious lack of effort to move the bar from the ground.
• Knees Moving Together: one or both knees caving inward during the movement.
• Hips Above the Shoulders: starting the upward movement with the hips rising above the shoulders.
• Rounded Back or Shoulders: letting the back or shoulders round during any part of the lift.
• Loss of Balance: stepping forward or backward or losing balance during the movement.

What Are Common AFT Deadlift Setup and Pulling Mistakes?

The common AFT deadlift setup and pulling mistakes are listed below:

• Hand Placement Off the Center of the Handles: tips the bar and throws off balance, which can draw a safety stop.
• Hips Rising Before the Bar: turns the pull into a back lift and is a safety-stop fault that fails the attempt after the first repetition.
• Rounded Back: loads the spine and is a safety-stop fault that fails the attempt after the first repetition.
• Gripping Outside the Handles: breaks the closed grip on the handle center, destabilizes the bar, and invites a dropped bar that ends the attempt.

How Can Soldiers Correct AFT Deadlift Lockout Errors?

The AFT deadlift lockout errors and their corrections are listed below:

• Soft or Incomplete Lockout: the most common lockout call; drive the knees straight and the hips through until the body stands tall, and practice holding the top position with lighter loads.
• Unfinished Hip Extension: squeeze the glutes and bring the hips under the torso on every repetition.
• Leaning Back at the Top: stop at a vertical torso instead of hyperextending the lower back.
• Rushing Into the Descent: stay balanced for a brief moment at the top before lowering, so the grader sees full extension.

How Should Soldiers Warm Up for the AFT Deadlift?

Soldiers should warm up for the AFT deadlift with a ramped sequence that moves from general movement to the test load. The AFT deadlift warm-up steps are listed below:

1. Perform the Preparation Drill: complete the Army's dynamic preparation drill, which starts the 120-minute test clock and raises body temperature and joint mobility.
2. Lift the Empty Bar or 25 Percent of Goal Weight: perform 8 to 10 repetitions, then rest 2 minutes, rehearsing the setup and grip.
3. Lift 40 Percent of Goal Weight: perform 6 repetitions, then rest 3 minutes.
4. Lift 50 Percent of Goal Weight: perform 4 repetitions, then rest 4 minutes or until the event starts.
5. Optional Single at 80 Percent: perform 1 repetition, then rest until the event starts.
6. Hold the Rest Window: stay warm and rehearse the sequence during the final rest before the first attempt, since the MDL warm-up takes about 10 minutes in total, according to "ATP 7-22.01 Holistic Health and Fitness Testing" by Headquarters, Department of the Army, March 2026.

How Should Soldiers Train for AFT Deadlift Strength?

Soldiers should train for AFT deadlift strength with a structured approach that builds maximum strength first and practices the test format on a set schedule. The AFT deadlift training steps are listed below:

1. Run Max-Strength Blocks Before Endurance Work: spend 4 to 6 weeks on heavy, low-repetition work, then use shorter blocks of moderate loads for 8 to 12 repetitions to build work capacity.
2. Load Heavy and Keep Repetitions Low: use loads of about 80 to 90 percent of the one-repetition maximum for sets of 3 to 5, with full rest between sets.
3. Train the Deadlift One to Two Times per Week: make one session a heavy hex-bar day near the test load, and use the other for variations that target weak points.
4. Progress in Small Steps: add 5 to 10 pounds when technique holds at the current load.
5. Practice the Test Format on the Hex Bar: rehearse a three-repetition maximum at test load every 2 to 3 weeks.
6. Plan Lighter Weeks: reduce volume or intensity every fourth week so fatigue clears and progress continues.

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.

Which Exercises Improve AFT Deadlift Performance?

The exercises that improve AFT deadlift performance are listed below:

• Romanian Deadlifts: build the hamstrings and glutes behind the hip hinge.
• Rack Pulls: build lockout strength and upper-back and grip strength.
• Farmer's Carries: build grip endurance and trunk stability.
• Front Squats: build the quadriceps and an upright torso.
• Hex-Bar Deadlifts at Test Load: rehearse the exact movement and weight of the event.
• Good Mornings: build the lower back and hamstrings through the hinge.
• Weighted Planks: build the trunk stiffness that resists rounding.

The training stress from those exercises has to be matched by recovery.

What Recovery and Injury-Prevention Practices Support AFT Deadlift Training?

The recovery and injury-prevention practices that support AFT deadlift training are listed below:

• Back and Leg Conditioning: strengthening the spinal erectors, glutes, and hamstrings lowers the risk of back and knee strain under heavy loads, and a 2014 meta-analysis by Lauersen, Bertelsen, and Andersen in the British Journal of Sports Medicine found that strength training reduced sports injuries to less than a third.
• Sleep: 7 to 9 hours every 24 hours, the need "FM 7-22 Holistic Health and Fitness" sets for most Soldiers, supports muscle repair and recovery of the nervous system after heavy sessions.
• Nutrition: enough protein across the day, enough total energy, and steady hydration support tissue repair during high training volume.
• Programmed Rest or Deload: lighter weeks at regular intervals let fatigue clear and connective tissue recover, which prevents overtraining.
• Mobility and Soft-Tissue Work: dynamic movement before training and stretching or foam rolling after it keep the hips and back mobile and head off compensation patterns.

Where Can Soldiers Verify Current AFT Deadlift Rules?

Soldiers can verify current AFT deadlift rules on official Army channels: the Army's AFT page at army.mil/aft, which posts the event standards and the Army Fitness Test Score Tables (effective 1 June 2025), the fitness requirements pages on goarmy.com, and ATP 7-22.01 Holistic Health and Fitness Testing on the Army Publishing Directorate site. The figures that apply change as phase-in dates take effect and directives update the standards, as when the Combat standard began on 1 January 2026 and 1 June 2026 and Army Directive 2026-07 added three MOSs to the combat list in April 2026, so Soldiers should check the effective date on any table or publication against the test date.

How Do AFT Deadlift Standards and Technique Support a Passing Score?

AFT deadlift standards and technique support a passing score together: the standard sets the target, a load at or above the 60-point row for the Soldier's band and column, and the technique makes sure every repetition at that load counts. A correct setup, a flat-back pull with the hips and shoulders rising together, full lockout, and a controlled descent that touches the plates down turn the selected load into three valid repetitions.

A verified point target paired with execution that protects every repetition is how a Soldier passes the AFT deadlift, and it is the same combination that raises the score as the load goes up.