3-Repetition Maximum Deadlift Calculator

The 3-Repetition Maximum Deadlift (MDL) measures the strength of your lower body, grip, and core muscles. It requires you to lift a hex bar loaded with weights from the ground and complete three repetitions.

Execution:

1. Approach the hex bar and stand inside it with feet shoulder-width apart.
2. Bend at the knees and hips to grip the handles.
3. Keep your back flat, chest up, and core engaged.
4. Lift the bar by extending your hips and knees, keeping the bar close to your body.
5. Stand fully erect with shoulders behind the bar.
6. Return the bar to the ground in a controlled manner.
7. Repeat for a total of three repetitions.

Scoring:

Your score is based on the maximum weight you can lift for three repetitions. The minimum passing weight varies by gender, with men typically needing to lift more weight than women to achieve the same score. Check the ACFT standards for detailed scoring tables.

Key Exercises:

• Conventional Deadlifts: Build overall deadlift strength
• Hex Bar Deadlifts: Practice the exact movement used in the test
• Romanian Deadlifts: Strengthen hamstrings and lower back
• Squats: Build lower body strength
• Farmer's Carries: Improve grip strength
• Planks: Strengthen core stability

Training Program:

For a comprehensive training program to improve your deadlift performance, visit our Deadlift Training Guide.

Common Mistakes:

• Rounding the back during the lift
• Lifting with the arms instead of pushing through the legs
• Not keeping the bar close to the body
• Jerking the weight off the ground
• Not fully extending the hips at the top of the movement