I’ve watched soldiers who could bench 300 pounds fail the Sprint-Drag-Carry. I’ve seen marathon runners struggle with the deadlift. The ACFT doesn’t care what you’re good at—it demands you be good at everything.
Here’s what you’re actually facing.
Event 1: The 3-Rep Max Deadlift (MDL)
What it tests: Raw lower-body strength
Time limit: 5 minutes to work up to your max
Equipment: Hex bar (trap bar) with weights
What This Event Really Measures
Forget what the manual says about “simulating combat tasks.” What the deadlift actually tests is whether you have the posterior chain strength to function as a soldier.
Can you lift a 200-pound casualty? Can you throw a rucksack onto a LMTV? Can you maneuver a litter with a wounded soldier for 300 meters?
If your deadlift is weak, the answer is no.
The Setup (How It Actually Works)
You get three attempts to find your max weight for three consecutive reps. Most soldiers start light—around 180-220 pounds—then jump up in 20-40 pound increments.
Here’s what I see at every test:
The confident soldier: Starts at 220, jumps to 260, tries 300, makes it. Score: 80+ points.
The overconfident soldier: Opens at 260, jumps to 300, fails. Panics. Drops to 280, barely makes it. Score: 70 points.
The smart soldier: Opens at 200, methodically works to 240, then 280, then 320. Makes all three. Score: 90+ points.
Don’t be the guy who blows his max because he got greedy on attempt two.
What Your Body is Actually Doing
Primary movers:
- Glutes (your hip extension powerhouse)
- Hamstrings (keep you from folding forward)
- Quads (drive you off the floor)
- Erector spinae (keep your spine from rounding)
Critical support:
- Core (prevents your torso from collapsing)
- Grip (if you can’t hold it, you can’t lift it)
- Upper back (maintains shoulder position)
The hex bar is easier than a conventional barbell deadlift because the weight is centered around your body, not in front of it. But don’t get cocky—lockout still requires full hip extension, and judges will no-rep you for soft knees.
Form Breakdown: The Three Positions
Position 1 – The Setup:
Feet shoulder-width inside the hex bar
Squat down, grab handles (high or low—your choice)
Chest up, shoulders back, spine neutral
Pull slack out of the bar (pre-tension)
Position 2 – The Lift:
Drive through your heels (not your toes)
Hips and shoulders rise together (not hips first)
Keep the bar path vertical
Extend hips fully at the top (squeeze glutes hard)
Position 3 – The Descent:
Control the negative (don’t drop it)
Maintain tension through your core
Reset for next rep
Common No-Reps I See:
Knees not fully locked at top
Hips not fully extended (bent over finish)
Rounded lower back (instant fail for safety)
Bar bouncing off ground between reps
Training Protocol That Works
Most soldiers overthink deadlift training. Here’s what you actually need:
8 Weeks to Add 40+ Pounds:
Weeks 1-3: Build Volume
Hex bar deadlifts: 3×8 at 60-70% of your max
Romanian deadlifts: 3×10 (hamstring focus)
Farmer’s carries: 3×40 meters (grip strength)
Train 2x per week
Weeks 4-6: Add Intensity
Hex bar deadlifts: 4×5 at 75-85%
Front squats: 3×6 (quad strength)
Barbell hip thrusts: 3×8 (glute power)
Train 2x per week
Weeks 7-8: Peak and Taper
Week 7: Heavy triples at 85-90%
Week 8: Test week—one light session early in week, rest until test
Reality check: If you’re stuck at 180 and want to hit 240, you need 8-12 weeks of consistent training. You’re not adding 60 pounds in a month.
The Mental Game
The deadlift is 80% physical, 20% mental. The 20% comes into play when you’re staring at 280 pounds thinking “can I actually lift this?”
What works: Visualize the lift. See yourself hitting lockout. Trust your training.
What doesn’t work: Psyching yourself up with too much aggression. You’ll blow your form and fail the lift.
Controlled intensity beats chaos every time.
Event 2: Standing Power Throw (SPT)
What it tests: Full-body explosive power
Equipment: 10-pound medicine ball
Attempts: Two throws (best one counts)
What This Really Tests
The power throw isn’t about arm strength. It’s about whether you can generate force through your posterior chain and transfer it through your core into an explosive movement.
Translation: Can you move fast when it matters?
In combat, explosive power shows up when you’re:
Vaulting a wall under fire
Sprinting to cover
Dragging a casualty quickly
Breaching a door
If you’re slow and plodding, you’re a liability.
The Technique Nobody Teaches Correctly
I’ve watched hundreds of soldiers throw the ball with their arms. They get 6-7 meters and wonder why they can’t break 9.
Phase 1: The Load (0.5 seconds)
Stand with your back to the throwing lane
Hold ball at chest level
Squat down to parallel (hips back, weight on heels)
Bring ball down between your legs
Phase 2: The Drive (0.3 seconds)
EXPLODE through your heels
Extend hips violently (imagine jumping)
Drive upward, not backward
Phase 3: The Release (0.2 seconds)
At peak hip extension, whip your arms overhead
Release at 45-degree angle (not straight back)
Follow through completely
The Physics of a Good Throw
Force = Mass × Acceleration
Maximum acceleration comes from:
Hip drive: 40% of your power
Core transfer: 30%
Shoulder snap: 20%
Timing: 10%
Most soldiers give up 2-3 meters because their timing is off. They release too early (goes straight up) or too late (goes straight back).
Common Mistakes I See Every Test
Weak hip drive: Ball goes 5-6 meters, trajectory is flat
Poor release angle: Goes high but lands short or low and crashes
Arm-dominant throw: Shoulders do all the work, hips barely move
Tentative first throw: Soldier throws 7m on attempt 1, then 10m on attempt 2
Training That Actually Improves Distance
3x Per Week Protocol:
Monday: Max Effort
Overhead medicine ball throws: 5×2
Box jumps: 4×5
Power cleans: 3×3
Wednesday: Speed Work
Medicine ball slams: 5×5
Broad jumps: 5×3
Kettlebell swings: 4×12
Friday: Technique
Light throws focusing on form: 10×1
Hip hinge drills
Release angle practice
You should see 1-2 meters improvement in 4-6 weeks.
What Good Looks Like
Minimum standard: 4.5 meters
Average throw: 7-8 meters
Good throw: 9-10 meters
Exceptional throw: 11+ meters
Event 3: Hand-Release Push-Ups (HRP)
What it tests: Upper-body muscular endurance
Time limit: 2 minutes
Scoring: Total repetitions completed
Why This Event Replaced Regular Push-Ups
The old APFT push-up was a joke. Half the Army was doing quarter-reps, and graders couldn’t keep up with counting fast bounces.
The hand-release push-up forces full range of motion. Your chest hits the ground. Your hands come off the ground. There’s no cheating.
The Movement Standard (Enforced Strictly)
Starting Position:
Prone position, hands flat on ground
Body straight from head to heels
Feet together or boot-width apart
The Descent:
Lower chest and hips to ground simultaneously
Torso must touch the ground
The Hand Release:
Lift both hands completely off the ground
Extend arms straight out to sides
Place hands back under shoulders
The Push:
Press up to full arm extension
Lock elbows at the top
No-Rep Situations:
Hands don’t leave the ground
Hips sag
Incomplete lockout at top
Stopping for more than 3 seconds
Training Strategy: Volume + Endurance
8-Week Protocol:
Weeks 1-2: Build Base
5 sets to failure, 2 min rest
100 total reps
2-minute max test
Weeks 3-4: Add Volume
6 sets to failure
150 total reps
2-minute max test
Weeks 5-6: Peak Volume
8 sets to failure
200 total reps
2-minute max test
Weeks 7-8: Taper and Test
3 sets to failure
Light upper body
Rest
Test day: Crush it
Expected improvement: 10-20 reps over 8 weeks