To excel in the deadlift event of the Army Combat Fitness Test (ACFT), proper setup and impeccable technique are not just important—they're absolutely critical. This guide will walk you through setting up and executing the hex bar deadlift, helping you refine your form, boost your performance, and effectively sidestep injuries.
Step 1: Get Ready & Warm Up
Before you even think about lifting, adequate preparation and a solid warm-up are non-negotiable.
Footwear Matters
Opt for flat-soled shoes with good grip, like Converse, Vans, or dedicated weightlifting shoes. Steer clear of cushioned running shoes.
Flat-soled shoes provide better stability and force transfer during the deadlift. Running shoes with thick, cushioned soles can make you unstable and reduce your lifting efficiency.
Dynamic Warm-up
Focus on dynamic stretches, specifically targeting your glutes, hamstrings, and back. Think glute bridges, single-leg extensions, frog stretches, hip circles, bodyweight squats, and toe touches to properly activate those muscles. Before hitting your working sets, perform a few light sets with just the bar or very light weight to groove the movement pattern.
Step 2: The Stance & The Grip
Your starting position is the cornerstone of a successful deadlift.
Center Yourself
Stand with your feet about shoulder-width apart, positioned directly in the middle of the hex bar. This ensures a stable base.
Squat Down
Keep your back straight as you bend at your knees and hips, lowering yourself until your hands can comfortably grasp the handles.
Secure Your Grip
Grip the center of the handles firmly with both hands, arms fully extended. Imagine rotating your shoulder blades back and down to engage your lats and tighten your back.
Critical Setup Points
- Feet shoulder-width apart
- Centered in the hex bar
- Straight back throughout setup
- Firm grip on handle centers
- Engaged lats and tight back
Step 3: The Lift-Off & The Drive
This is the core of the deadlift—it's all about coordinating your entire body.
Take Out the Slack
Before initiating the lift, give the bar a slight upward tug until you hear the "clink" of the plates engaging with the bar sleeve. This "takes out the slack," pre-tensing your entire body and preparing you for a powerful pull.
Leg Drive First
Concentrate on driving through your legs, as if you're pushing the ground away with your feet.
Rise Together
As you stand up, make sure your hips and shoulders ascend at the same rate. Avoid your hips shooting up too early, which can put undue stress on your lower back.
Brace Your Core
Throughout the entire movement, take a deep breath and brace your core tightly. Think about creating high pressure in your abdomen and chest to stabilize your spine.
Lock It Out
Once the bar passes your knees, drive your hips forward until you are standing completely upright. At the top, squeeze your glutes and quads.
Never let your hips rise faster than your shoulders. This turns the deadlift into a "good morning" exercise and puts dangerous stress on your lower back.
Step 4: The Lower & The Repeat
Safely returning the bar to the floor is just as important.
Controlled Descent
Lower the bar back to the ground with control, rather than just dropping it. The descent path should mirror your ascent path – hips first, then knees.
Maintain Tension
Keep your back straight and core braced throughout the entire lowering phase.
Reset & Repeat
Before beginning your next repetition, take a moment to reset your breath and posture, ensuring each rep is performed with perfect form and power.
Key Tips for Success
Essential Success Strategies
- Progress Gradually: Strength building is a marathon, not a sprint. Start with a weight you can handle comfortably and incrementally increase the load.
- Form Above All: Always prioritize technical precision. Poor form not only hinders progress but significantly increases injury risk.
- Smart Training Schedule: The deadlift is highly demanding. Aim for 1-2 sessions per week, allowing ample time for rest and recovery afterward.
- Accessory Work: Incorporate exercises like pull-ups and farmer's carries to strengthen your grip and back, which will directly translate to a stronger deadlift.
Remember that ACFT deadlift scores are based on your 3-repetition maximum. Focus on building strength for heavy triples rather than high-rep endurance work. Use our ACFT Calculator to track your progress and see how your deadlift performance translates to your overall ACFT score.
Conclusion
Hopefully, this detailed guide empowers you to master the ACFT hex bar deadlift, leading to impressive performance in both your training and your test. Remember, consistency in practice and attention to proper form will yield the best results. Stay dedicated to your training, listen to your body, and always prioritize safety over ego lifting.
For more ACFT training resources and to calculate your current fitness test scores, visit our ACFT Calculator and explore our comprehensive training resources.