ACFT Deadlift Calculator

Calculate your 3 Repetition Maximum Deadlift score and get detailed insights

3RM Deadlift Score Calculator

Understanding the Deadlift

Basic Movement Pattern

How to perform the deadlift correctly:

  • Starting Position: Feet shoulder-width apart, grip handles firmly
  • Movement: Push through heels, keep back straight, stand tall
  • Equipment: ACFT uses a hexagonal (trap) bar, not a straight barbell
  • Safety: Always warm up properly and maintain proper form

Muscles Worked

The deadlift is a full-body exercise that primarily targets:

  • Main Muscles: Quadriceps, hamstrings, glutes, lower back
  • Supporting Muscles: Upper back, core, forearms, grip
  • Benefits: Builds functional strength for military tasks
  • Carryover: Improves performance in lifting, carrying, and pulling

Training Progression

How to improve your deadlift strength:

  • Beginner: Focus on perfect form with lighter weights
  • Intermediate: Add volume with multiple sets of 5-8 reps
  • Advanced: Include variations like Romanian deadlifts and deficit pulls
  • Recovery: Allow 48-72 hours between heavy deadlift sessions

Common Errors

Mistakes to avoid for safety and better scores:

  • Rounded Back: Keep spine neutral throughout the movement
  • Improper Setup: Position bar over mid-foot before starting
  • Jerking the Weight: Apply force smoothly, don't snatch or jerk
  • Looking Up: Keep neck aligned with spine, don't hyperextend

Performance Enhancement

Tips to maximize your deadlift score:

  • Strength Building: Progressive overload - gradually increase weight
  • Grip Work: Farmer's carries and hanging exercises improve grip
  • Core Strength: Planks and anti-rotation exercises support heavy lifts
  • Technique: Record yourself to check form and make adjustments

Test Day Preparation

How to perform your best on test day:

  • Warm-up: Start with light sets, gradually building to working weight
  • Attempt Strategy: Begin with a weight you can confidently lift 3 times
  • Rest Periods: Take 3-5 minutes between maximum effort attempts
  • Mental Focus: Visualize successful lifts and stay confident