The Army Combat Fitness Test: An Overview & Training Tips

The deadlift is one of the six events in the Army Combat Fitness Test (ACFT), and it’s a key measure of your overall strength. In this event, you’ll be required to lift a hex bar loaded with weights from the ground to a standing position, which tests your ability to move heavy loads, a task you might face during combat situations.

The goal is to lift a weight that’s challenging but achievable, and you’ll be judged based on the number of repetitions you complete within the time limit. It’s important to remember that the deadlift is not just about raw strength; it’s also about good form and technique to avoid injury and maximize your lifting capacity.

When preparing for the deadlift, one of the best things you can do is focus on building your core strength and improving your posture. A strong core helps you stabilize your body as you lift, while good posture ensures that your back remains in a safe, neutral position throughout the movement.

Deadlifts put a lot of stress on your lower back if you’re not careful, so it’s crucial to practice maintaining a strong, straight back as you lift. You can strengthen your core with exercises like planks and Russian twists, and to improve your posture, try practicing deadlifts with lighter weights before progressing to heavier loads. Always prioritize good form over heavier weight, especially if you’re just starting out.

In terms of specific training, don’t just go straight for heavy weights—start by working on your technique first, then gradually increase the load. Incorporate exercises like Romanian deadlifts, kettlebell swings, and back extensions into your routine, as these movements will build the muscles you need for a powerful and effective deadlift.

Also, make sure you’re training your legs, glutes, and back regularly, as these are the primary muscles used in the movement. For the ACFT, you’ll need to lift a hex bar, so practicing with that specific piece of equipment is important.

Finally, don’t forget to give your body time to recover. Strength training is tough on your muscles, so ensure you get enough rest between workouts to avoid injury and overtraining. With consistent practice and a focus on good form, you’ll see improvements in your deadlift and overall ACFT performance.

The Standing Power Throw

The Standing Power Throw is one of the most dynamic events in the Army Combat Fitness Test (ACFT), and it really tests your explosiveness and upper-body strength. In this event, you’re required to throw a 10-pound medicine ball as far as you can while standing still. No running starts allowed!

The goal is to generate power and force in a short amount of time, using just your body to propel the ball. This event simulates situations where you might need to push or throw something heavy in a combat scenario, like tossing gear or weapons in a hurry. It may sound simple, but it’s actually a very technical movement that requires the right mix of speed, strength, and coordination.

To train for the Standing Power Throw, you’ll want to focus on developing explosive power through your legs, core, and shoulders. A great place to start is with plyometric exercises like jump squats and box jumps. These exercises help train your body to produce force quickly, which is key to throwing that medicine ball as far as possible.

Another effective exercise is the medicine ball slam—this mimics the explosive motion of the throw itself. You want to practice the motion of using your hips, core, and arms together to generate power. Imagine you’re throwing the ball with your whole body, not just your arms. This will help you achieve a more powerful, fluid throw.

In addition to plyometrics, you’ll also want to work on your throwing technique. When you’re in position for the Standing Power Throw, stand with your feet shoulder-width apart, holding the medicine ball close to your chest. As you throw, use your legs to drive the power upward, while simultaneously rotating your torso and extending your arms forward.

Make sure to engage your core throughout the movement—it’s your core that will help you generate the most power. Don’t rush the throw; focus on getting the form down first and then working on the distance. With consistent practice and proper technique, you’ll see improvements in how far you can throw, and that’ll directly translate into a stronger performance on the ACFT.

The Hand-Release Push-Up

The Hand-Release Push-Up is a unique twist on the traditional push-up and one of the more challenging events in the Army Combat Fitness Test (ACFT). Unlike a standard push-up, the hand-release version requires you to lower your chest all the way to the ground, then lift your hands off the floor before pushing yourself back up.

This extra step forces you to engage your chest, shoulders, and core in a slightly different way, making it a great test of upper body strength and endurance. The goal is to complete as many hand-release push-ups as possible within two minutes, so not only do you need strength, but stamina as well. The event emphasizes both muscular endurance and full-body coordination, which are critical in combat situations when soldiers need to move quickly and efficiently.

To train for the hand-release push-up, the key is to build strength in your chest, shoulders, triceps, and core. If you’re struggling with the movement, you can start by working on regular push-ups to build the foundational strength needed. But to specifically prepare for the hand-release version, focus on improving your range of motion and adding that hand release at the bottom of the push-up.

A good exercise to help is the regular push-up with a pause at the bottom, which mimics the hand-release motion. You’ll lower your chest to the ground, pause for a second, and then push back up. As you get stronger, gradually start lifting your hands off the ground, which will better prepare you for the full hand-release push-up.

In addition to strengthening your upper body, you’ll want to improve your muscular endurance to get through the full two-minute challenge. This means practicing high-rep push-ups in sets so your body gets used to the fatigue that will inevitably set in during the test.

Start with sets of 10 or 15 push-ups and gradually increase the number as you build strength. It’s also helpful to incorporate exercises like plank holds and shoulder taps to strengthen your core and shoulders, both of which play a big role in the push-up’s success.

Lastly, don’t neglect your form; maintaining proper alignment—keeping your body straight, elbows at a 45-degree angle, and hands placed shoulder-width apart—will ensure you’re maximizing your efficiency and preventing injuries as you train. With consistent effort and technique work, you’ll be more than ready for this tough challenge on test day.

The Spring-Drag-Carry

The Sprint-Drag-Carry (SDC) is one of the most intense and demanding events in the Army Combat Fitness Test (ACFT). It’s designed to test your agility, strength, and cardiovascular endurance all in one go.

In this event, you’ll sprint 50 meters, then drag a 90-pound sled, followed by another 50-meter sprint, and then you’ll carry two 40-pound kettlebells for 50 meters. Finally, you finish off by sprinting back to the starting point. It’s a fast-paced, high-intensity event that mimics the kind of movement soldiers need to do in combat—think about sprinting into action, dragging heavy equipment, and then quickly moving to a new position. It’s all about combining speed with strength and being able to push through fatigue when you’re already tired.

Training for the Sprint-Drag-Carry means working on both your speed and your ability to handle heavy loads. To improve your sprinting, focus on interval training. Try sprinting 50 to 100 meters at full speed, then jogging or walking for 30 seconds to 1 minute to recover before sprinting again.

This will help you build the explosive power needed for the sprints and train your body to recover quickly during the event. When you’re dragging the sled, you want to work on your leg and core strength. Deadlifts, lunges, and sled drags (with progressively heavier weight) are all great exercises to build strength and stability. This will make dragging the sled easier and more efficient during the test.

For the kettlebell carry portion, you’ll need to work on both your grip strength and your endurance. Farmers’ walks—where you carry heavy dumbbells or kettlebells for distance—are perfect for this. Try increasing the weight gradually and carrying the weights for longer distances to build your grip strength and overall endurance.

Make sure to focus on good posture during the carry—keeping your shoulders back, chest up, and core engaged—this will help you maintain balance and avoid unnecessary fatigue. Additionally, circuit training that combines sprinting, dragging, and carrying will help you simulate the SDC event and improve your overall performance. The key to this event is pace yourself but push hard when you need to, because even if you’re tired, it’s that last sprint that can make all the difference.

The Leg Tuck (or Plank as an Alternative)

Conclusion

The Army Combat Fitness Test (ACFT) is more than just a physical assessment—it’s a tool designed to ensure that soldiers are prepared for the physical demands of modern combat. By measuring strength, endurance, agility, and overall fitness across six diverse events, the ACFT aims to provide a holistic view of a soldier’s physical readiness.

Whether you’re pushing through the standing power throw, testing your stamina in the 2-mile run, or building strength for the deadlift, each event is crafted to challenge different aspects of your fitness. The changes to the ACFT reflect the evolving nature of combat, requiring soldiers to be more well-rounded in their physical abilities than ever before.

With the right preparation and mindset, the ACFT is an opportunity to push yourself to new heights of physical performance. Consistent training, a focus on form, and dedication to improving your strength, speed, and endurance are key to performing well.

Remember, success on the ACFT isn’t about achieving perfection in every event, but rather striving for progress and pushing yourself to do your best. Whether you’re a seasoned soldier or new to the Army, the ACFT is a challenge that can help you become a more resilient, well-prepared soldier—ready for the physical demands of the battlefield. So, lace up your shoes, hit the gym, and get ready to tackle this test with confidence!