ACFT Deadlift: How to Hit 340 lbs for a Max Score

340 lbs for 3 reps earns a perfect 100 on the ACFT deadlift. Most soldiers stall in the 250-280 range, not because they're weak — because they're training the lift wrong.

The MDL isn't a 1RM test. It's a 3-rep max with a hex bar and a strict two-count cadence. Programming for it is different from bro-strength powerlifting.

Why Soldiers Stall Below 300

Three reasons dominate:

• Grip failure: A double-overhand grip on the hex bar at 280+ fails before your back does. Most soldiers don't train grip separately.
• Weak posterior chain: Desk-bound or cardio-heavy soldiers have underdeveloped hamstrings and glutes. The MDL is a hip-dominant lift.
• No heavy training: Constant moderate reps don't build the strength needed to move 340 three times. You have to train heavy.

The Weekly Deadlift Structure

Two deadlift sessions per week. One heavy, one moderate. Separate by 72 hours.

Heavy day (Monday): Hex bar 5x3 @ 80-85% of 3RM. Slow eccentric, 2-second pause at the top.

Moderate day (Friday): Hex bar 4x6 @ 70%, or Romanian deadlifts 4x8 for hamstring volume.

Add 5 lb per week to the heavy day. When you miss a rep, deload 10% for a week and restart.

Accessory Work That Actually Matters

• Good mornings: 3x8 @ 40-50% of deadlift. Builds the lower back and hamstrings.
• Hip thrusts: 4x8 heavy. Direct glute strength.
• Farmer carries: 4x40m at 70-100 lb per hand. Crushes grip and builds the trunk for the SDC.
• Weighted planks: 3x :45. Transfers directly to both ACFT and the MDL setup.

Grip Training — Non-Negotiable

If your grip is the reason your deadlift stalls, no amount of back work fixes it. Three protocols:

• Dead hangs: 3 sets to failure, 2x per week
• Plate pinches: 3x :30 holds with two 10-lb plates
• Double-overhand barbell holds: 3x 20-30 seconds at 70% of deadlift

On test day, you can't use straps. But for volume deadlift work, straps keep your grip from being the limiter so you can actually train the lift.

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Common Mistakes That Cost Reps

• Rounding the back: Chest up, scapulae retracted, air in the belly before pulling. Round the back and the judge stops counting.
• Not resetting between reps: ACFT MDL requires full standing lockout and hip hinge before the next rep. Practice the cadence.
• Pulling too fast early: Bar accelerates mid-range. Start slow, grind through the floor.
• Cutting reps short: Below the knee = no rep. Go all the way down every time.

Plug your numbers into the ACFT Calculator to see your score →

The 12-Week Target

If you're at 250 lbs today, 340 by week 12 is realistic: +5 lb per heavy session for 10 weeks, plus a final testing week. The math works. The execution is the hard part.