You’re a U.S. Army Soldier preparing for the AFT. You want to dominate every event, especially the 3-rep max deadlift—a test of real combat strength. You want to feel confident walking up to the hex bar and know you’re ready to crush it. But maybe your deadlift hasn’t been improving like you hoped. You’re training hard but not seeing the gains you need. You want real results, fast.
Whether you’re frustrated by a lack of progress or unsure if your current plan is effective, you’re not alone. Every Soldier deserves tools that work—without wasting time or risking injury. That’s where ArmyFit comes in. With over 400,000 Soldiers empowered by its features, ArmyFit is the U.S. Army’s official fitness test app, built to help you master every AFT and ACFT event, track your performance, and improve your deadlift fast.
📲 Max Your AFT Deadlift—Train with ArmyFit Today
Best Deadlift Technique for AFT Success
Start with your foundation. Your technique is everything. Hinge at the hips, keep your spine neutral, engage your core, and grip the handles tight. ArmyFit provides step-by-step video tutorials and written guides to help you perfect each movement. From stance to finish, you’ll learn exactly how to lift safely and powerfully. These are proven AFT deadlift tips that help you avoid injury and improve efficiency.
How to Improve AFT Deadlift with Smart Programming
Need advice mid-program? ArmyFit’s PT Guru AI assistant helps you interpret your progress charts and suggests what to do next—whether it’s adjusting reps, deloading, or focusing on recovery. It’s like having a digital coach that adapts with your training.
Improvement comes from structured effort. Follow a proven training cycle—hypertrophy, strength, then peak. ArmyFit enhances your AFT workout routine with detailed progress dashboards, easy-to-read charts, and score calculators with practice or Permanent Profile support. These tools help you visualize performance trends and adjust your training strategy for fast, measurable gains.
Strengthen Weak Points to Increase Deadlift for AFT
PT Guru within ArmyFit can also guide you through accessory work selection based on your performance patterns. Whether you’re lacking in hip drive or grip strength, the AI offers custom feedback to break through plateaus.
As highlighted in Military.com, pairing deadlifts with complementary strength exercises like lunges, sled pushes, and kettlebell swings can significantly improve overall performance and reduce the risk of overuse injuries (Andrews, 2024). These movements target different parts of the posterior chain and force you to maintain balance and coordination under load—essential skills for battlefield readiness.
Target your weakest links with accessory lifts like Romanian deadlifts, bent-over rows, good mornings, and hip thrusts. ArmyFit offers purchasable bodyweight fitness plans across three fitness levels—beginner, intermediate, and advanced—helping you build a stronger back, hamstrings, and glutes without equipment. It’s one of the top AFT apps for Soldiers serious about boosting their Army fitness test scores fast.
Use ArmyFit to Master Every Detail of Your AFT Score
From the AFT calculator to the Enhanced Score Chart and Height & Weight tools, ArmyFit makes it easy to know where you stand. Log Practice or Record scores, export them to a DA 705 PDF, and manage everything from one dashboard. For NCOs or units managing group testing, the bulk score calculator and test grader tools save time and improve accuracy.
Prepare for Your 3 Rep Max Deadlift Army Test
Taper smart, warm up well, and visualize the win. ArmyFit’s built-in event timers help you simulate real AFT test conditions. Use the setup guide to ensure your deadlift lane is properly arranged. And with stopwatch features for events like the Sprint Drag Carry and Two-Mile Run, you can rehearse the full test day flow.
Your Fitness Journey—Visualized and Synced
ArmyFit tracks every step of your AFT training program. With synced data across devices and body fat calculators, trend graphs, and progress dashboards, you’ll always have a clear view of your fitness journey and where you can improve.
Train Smarter with PT Guru and Personalized Support
Need a coach on standby? ArmyFit’s PT Guru is your AI-powered fitness assistant, delivering insights to optimize your workouts, recovery, and strength goals. Whether you’re prepping for your first AFT or trying to max out your deadlift, PT Guru offers real-time guidance with zero guesswork.
📲 Track. Train. Dominate. Download ArmyFit to Crush the AFT
Your Next Move: Train for the AFT with ArmyFit
Download ArmyFit today to access expert bodyweight fitness plans, real-time performance tracking, and AI-powered coaching—all designed to help you improve your AFT deadlift and maximize your total test results. No guesswork. No excuses. Just results.
Why ArmyFit is the Best AFT App for Soldiers
Inconsistent training, bad form, and lack of accountability are the top reasons Soldiers miss their goals. ArmyFit eliminates all three with structure, data, and support. With thousands of Soldiers already using it to level up their scores, this is your ultimate companion for conquering the AFT and ACFT.
Deadlift Mistakes to Avoid in the AFT
To succeed in the Army Fitness Test deadlift, it's just as important to avoid common pitfalls as it is to follow good form. Here are some mistakes Soldiers often make:
- Rounding the Back: One of the fastest ways to get injured and lose power. Always keep a neutral spine and hinge at the hips.
- Poor Grip Technique: Letting the bar slip or using inconsistent grip strength can cause early fatigue. Train your grip and use the handles correctly.
- Going Too Heavy Too Soon: Progressive overload works, but overreaching too fast can lead to injury. Build up gradually.
- Skipping Recovery: Rest days, hydration, and sleep all matter. Overtraining kills progress.
- Not Practicing with Real AFT Gear: Use the same hex bar and weights you’ll face on test day. ArmyFit helps simulate this with its built-in timer and setup guide.
Now that you know what to avoid, picture what it looks like to execute your 3-rep max with power and precision.
What AFT Deadlift Success Looks Like
Picture this: You walk into the AFT, confident and dialed in. Your form is sharp, your numbers are strong, and you crush your 3RM deadlift. You don’t just pass—you excel. That’s what ArmyFit delivers.
The path to a stronger deadlift and a max AFT score is clear. Train with purpose. Track your progress. Own your results. Use these AFT deadlift tips and the ArmyFit app to reach your goals faster.
📥 Join 400,000+ Soldiers Getting Stronger—Download ArmyFit
What Soldiers Are Saying
"Biggest things that helped me were proper bracing, strengthening glutes, and understanding leverages... It helped a ton with my form and numbers."
— u/ThrowawayToxic98, r/workout
Real-world experiences like this echo a common theme: better form, targeted strength training, and consistent progress tracking deliver results. ArmyFit supports all three—helping Soldiers and athletes break through their deadlift plateaus.
Ready to Max Your Deadlift? Take Action Now.
You’ve got the plan, the expert tips, and the tools. All that’s left is to put them to work.
📲Now, soldier up, log in to the ArmyFit App, and start crushing those deadlift numbers—Army Strong!
No guesswork. No excuses. Just results—Army Strong.
Frequently Asked Questions
Q1: How can I increase my deadlift fast for the AFT?
Focus on progressive overload, proper technique, and consistent accessory work. Use ArmyFit to track improvements and follow structured plans.
Q2: What is a good deadlift weight for Soldiers in the AFT?
It varies by age and gender, but aiming for 180–340 lbs (hex bar) across three reps is common. Check the Enhanced Score Chart in ArmyFit.
Q3: How often should I train deadlifts to improve my AFT score?
2–3 times a week with proper recovery is ideal. ArmyFit’s PT Guru, the built-in AI fitness assistant, offers personalized insights to help guide your training and avoid overtraining.
Q4: What muscles does the AFT deadlift work?
Primarily glutes, hamstrings, spinal erectors, core, and grip strength—all critical for combat readiness.
Q5: How do I avoid injury while training for the AFT deadlift?
Perfect your form, start light, and use ArmyFit’s tutorial videos to reinforce correct lifting technique.
References
Andrews, S. (2024, February 26). Best Exercises to Pair With Deadlifts in Military Fitness Training. Military.com. https://www.military.com/military-fitness/best-exercises-pair-deadlifts-military-fitness-training
StrongFirst. (n.d.). How You Can Increase Your Deadlift Too. Retrieved from https://www.strongfirst.com/how-you-can-increase-your-deadlift-too/
u/ThrowawayToxic98. (2024, July 22). Any tips for deadlifting? Reddit. https://www.reddit.com/r/workout/comments/1m07phm/any_tips_for_deadlifting/