Fitness Center
Muscular strength

Three-Repetition Maximum Deadlift (MDL)

Measure lower-body and grip strength required to safely lift heavy combat loads.

Army · AFT
Muscles trained
Glutes, Hamstrings, Erector spinae, Trapezius, Forearms/grip
Equipment
Hex/trap bar, Bumper plates, Collars
Starting position
Feet inside the hex bar, shins vertical, hips hinged back, chest up, neutral spine, hands centered on the handles.
Step-by-step execution
  1. 1Brace core, pull slack out of the bar.
  2. 2Drive through mid-foot, extending hips and knees together.
  3. 3Stand fully upright with locked knees and neutral spine.
  4. 4Lower under control until plates touch the platform before starting the next rep.
Timing
3 continuous repetitions at the selected weight.
Valid repetition
Bar plates make full contact with the platform between reps; lifter reaches a fully extended standing position with knees and hips locked.
Invalid repetition
Dropping the bar, failure to lock out, rounded spine coaching call from the grader, or removing hands from the bar mid-set.
Common mistakes
  1. 1Starting with hips too high, turning it into a stiff-leg deadlift.
  2. 2Yanking the bar instead of driving through the floor.
  3. 3Rounding upper back before the bar leaves the platform.
Safety
  1. 1Warm up with progressive sets before the test.
  2. 2Use a lifting belt only if trained with one.
  3. 3Stop immediately if you feel sharp lower-back pain.
Training progression
  1. 1Trap-bar deadlift 3–5 sets of 3–5 reps, 2× per week.
  2. 2Romanian deadlifts for hamstring/glute strength.
  3. 3Farmer carries for grip endurance.
Beginner modification
Start with unloaded hex bar; add weight in 20-lb increments once form is solid.
Related exercises
Dead-Hang Pull-Up
Measure upper-body pulling strength and endurance.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.