3-Repetition Maximum Deadlift Calculator
Calculate your score for the 3-Repetition Maximum Deadlift (MDL) event of the Army Combat Fitness Test. This official calculator uses the latest Army standards to provide accurate scoring.
Deadlift Score Calculator
Enter your details to calculate your MDL score
Based on official ACFT standards effective as of April 2023.
About the Deadlift Event
Understanding the 3-Repetition Maximum Deadlift
Deadlift demonstration image
The 3-Repetition Maximum Deadlift (MDL) is the first event in the Army Combat Fitness Test (ACFT). It measures the strength of your lower body, posterior chain, and grip strength—all critical for combat-related tasks such as carrying ammunition, moving wounded soldiers, and lifting equipment.
Execution Standards:
- Position yourself inside the hex bar with feet shoulder-width apart.
- Bend at the knees and hips to grip the handles.
- Keep your back flat, chest up, and core engaged throughout the movement.
- Lift the bar by extending your hips and knees, keeping the bar close to your body.
- Stand fully erect with shoulders behind the bar at the top of each repetition.
- Return the bar to the ground in a controlled manner.
- Complete three continuous repetitions with proper form.
Safety First
Scoring Standards
How the MDL is scored in the ACFT
| Points | Weight (lbs) |
|---|---|
| 100 | 340 |
| 90 | 290 |
| 80 | 240 |
| 70 | 190 |
| 60 (Minimum) | 140 |
Note: Intermediate scores are calculated proportionally between these benchmarks. For detailed age-specific standards, visit our ACFT Standards page.
Training Tips for the Deadlift
Improve your MDL performance with these expert recommendations
Key Exercises
- Conventional Deadlifts: Build overall posterior chain strength
- Hex Bar Deadlifts: Practice the exact movement used in the test
- Romanian Deadlifts: Focus on hamstring and lower back development
- Squats: Strengthen quadriceps and glutes
- Kettlebell Swings: Develop explosive hip extension
- Farmer's Carries: Improve grip strength and core stability
- Core Exercises: Planks, side planks, and anti-rotation exercises
Training Program Structure
For optimal results, incorporate these principles into your training:
- Progressive Overload: Gradually increase weight over time
- Periodization: Cycle between higher volume and higher intensity phases
- Frequency: Train deadlift 1-2 times per week with adequate recovery
- Complementary Training: Include accessory exercises for weak points
- Technique Focus: Regular form checks and coaching
Common Mistakes to Avoid
Rounding the Back
Maintain a neutral spine throughout the lift to prevent injury. Engage your core and keep your chest up.
Jerking the Weight
Apply force gradually and smoothly rather than jerking the weight off the ground, which can lead to injury.
Improper Grip
Ensure your grip is secure and your hands are positioned correctly on the handles for optimal leverage.
Insufficient Warm-up
Always perform a thorough warm-up to prepare your muscles and joints for heavy lifting.
Frequently Asked Questions
Expert Reviewed
Content Author
MSG James Wilson
Master Sergeant with 15+ years of Army Physical Training experience. Certified Strength and Conditioning Specialist with expertise in military fitness testing and preparation.
Medical Review
CPT Sarah Johnson, DPT
Physical Therapist and ACFT Implementation Team Member with a specialization in military performance optimization and injury prevention.
Last updated: June 15, 2023 | Content adheres to official Army ACFT guidelines.
Source: U.S. Army ACFT Information Page