# 2026 AFT Maximum Deadlift (MDL) Training

> Train for the 2026 Army Fitness Test (AFT) Three-Repetition Maximum Deadlift (MDL) with weekly programming, load progression, and Army-listed exercises.

## Training at a Glance

**Frequency** — 1–2 sessions per week
**Heavy day** — Hex-Bar Deadlift — 4 × 3
**Power day** — Alternate Staggered Squat Jump + Hex-Bar Deadlift — 3 × 3
**Heavy rest** — 3–5 minutes
**Progression** — Add weight only when all planned reps stay consistent
**One-day option** — Prioritize 4 × 3 hex-bar deadlifts, then limited assistance work

Build your MDL without sacrificing your SDC and run training.

## Weekly Training

Train the MDL **1–2 times per week**.

If you train it twice, make one session heavier and one session lighter. Keep about 48 hours between hard lower-body sessions when your schedule allows.


#### Session A — Strength

**Hex-Bar Deadlift — 4 × 3**

Rest **3–5 minutes** between working sets.

Choose a challenging load that still leaves about **1–2 clean repetitions in reserve**. All three reps should use the same stance, grip, back position, balance, and controlled return.

Do not use a weight that turns the third repetition into a grinder or changes the movement.

Then do:

**Forward Lunge — 3 × 6 per side**

Use a manageable load for six controlled reps per side.

Session A is the primary strength session for the MDL.

#### Session B — Power + MDL Practice

**Alternate Staggered Squat Jump — 3 × 4–6 repetitions using the Army four-count cadence**

Use the Army exercise technique shown below.

Perform this exercise first while the legs are fresh. Keep each jump quick and explosive, land under control, and regain balance before the next repetition.

**Hex-Bar Deadlift — 3 × 3**

Rest **2–3 minutes** between sets.

Use a clearly lighter load than Session A.

Treat this as practice, not a second heavy deadlift day.

Keep all three reps fast and consistent without compromising your next Sprint-Drag-Carry or run session.

### How to Choose Your MDL Training Weight

For Session A, use a weight you can complete for all three reps without your form changing.

The Army MDL form standards in ATP 7-22.01 include:

- use the same stance every rep;
- keep a secure closed grip;
- keep your knees controlled;
- keep your back and shoulders from rounding;
- avoid your hips shooting up first;
- stay balanced without stepping;
- lower the bar under control.

If all four sets of three look solid, keep that weight or increase it slightly next time.

If the last reps repeatedly look different from the first reps, the weight is too aggressive for that session.

For Session B, use a clearly lighter weight. You should finish the sets feeling like you practiced the movement, not tested your maximum.

Choosing your test-day MDL weight? View the [official MDL event rules](/aft/events/#deadlift) and [score targets](/aft/score-chart/).

## How to Progress

Use these rules:

**All planned reps are consistent**
→ Add the smallest practical increase next session.

**The last reps lose position**
→ Repeat the same weight.

**The same form fault returns**
→ Reduce the load and fix it before progressing.

**Your deadlift work is hurting your SDC, run, or next training day**
→ Reduce assistance work first. If recovery is still poor, reduce deadlift volume.

Keep Session B lighter than Session A; do not progress it by chasing load.

### Why Train the MDL This Way?

The AFT MDL requires three continuous repetitions, so your training should include repeated heavy reps rather than only single-repetition practice.

FM 7-22 supports heavy, low-repetition strength work with longer rest periods for developing muscular strength.

For ArmyFitHub programming, Session A uses **4 × 3** as the primary strength work. Session B starts with the Army-listed Alternate Staggered Squat Jump, followed by lighter **3 × 3** hex-bar practice.

Do the jump first, then keep the deadlift light enough that it does not interfere with SDC or 2MR training.

ATP 7-22.01 tells Soldiers to know their goal MDL weight before the AFT and to have already lifted that weight in training.

### If You Only Have One MDL Day Per Week

If you only have one MDL session that week, keep the deadlift first:

**Hex-Bar Deadlift — 4 × 3**

Rest **3–5 minutes** between sets.

Then:

**Forward Lunge — 3 × 6 per side**

Then:

**Alternate Staggered Squat Jump — 2 × 4–6 repetitions using the Army four-count cadence**

With one MDL day, prioritize the hex-bar deadlift over extra assistance work.

### If You Are New to the MDL

If you're new to the MDL, start with a light load and consistent reps.

Focus on:

- the same stance;
- the same hand position;
- a secure closed grip;
- a strong brace;
- a controlled pull;
- a controlled return.

If four working sets are too much at first, use fewer sets and build up gradually.

### If Your MDL Has Stalled

If your MDL has stalled, first check whether all three reps still look the same.

If your position changes as the weight gets heavier, fix that before adding more load.

If your position stays consistent, keep building strength and check your recovery. Look for the same problem across several sessions before diagnosing a weakness.

### If Grip Fails First

Center yourself on the handles and use the closed grip required for the MDL.

The Army's current MDL preparation guidance does not list a separate grip exercise. U.S. Army AFT guidance

If grip repeatedly limits otherwise solid repetitions, treat it as a training constraint rather than automatically adding more deadlift weight.

### If You Do Not Have a Hex Bar

Keep training lower-body strength with the equipment you have.

The Army currently lists these exercises for MDL preparation:

- Sumo Deadlift
- Alternate Staggered Squat Jump
- Forward Lunge

See the Army-listed exercises below for technique and source details.

Before test day, practice the actual hex bar at the weight you plan to attempt. See the [MDL training weight guidance](#choose-weight) for how to choose it.

## Test-Week Preparation

Do not try to build new maximum strength in the final week.

Your hard training should already be done.

Avoid:

- testing a new 3-rep max;
- adding extra heavy leg sessions;
- doing unfamiliar high-volume leg work;
- choosing a test weight you have never lifted before.

Go into test day rested and use a weight you've already lifted successfully in training.

### Common MDL Training Mistakes

- **Maxing out too often.** Most sessions should build strength, not test it.
- **Adding weight after form has already changed.** Fix the movement before making the bar heavier.
- **Training only single reps.** The AFT requires three continuous reps.
- **Only using a straight bar.** Straight-bar deadlifts can build strength, but the AFT uses a hex bar.
- **Doing too much assistance work.** Assistance exercises should help the deadlift, not leave you too tired to train the rest of the AFT.
- **Ignoring recovery.** If one deadlift session hurts the next several training days, reduce the workload.

## Training Questions

#### Should I max out my MDL every week?

No.

Use most sessions to build strength and repeatable technique. Save maximum-effort attempts for times when you actually need to assess progress.

#### How often should I train the MDL?

Start with **1–2 MDL sessions per week**.

If you train twice, use one heavier session and one lighter session.

#### Should I practice my test weight before the AFT?

Yes.

ATP 7-22.01 says Soldiers should know their goal MDL weight and have lifted it in training.

#### Do I need a hex bar for every workout?

No.

Other strength exercises can help, but practice the actual hex bar before test day because it is the MDL equipment.

#### What exercises improve the AFT deadlift?

The U.S. Army currently lists the Sumo Deadlift, Alternate Staggered Squat Jump, and Forward Lunge as exercises for MDL preparation. U.S. Army AFT guidance

Use them as assistance work, but keep regular hex-bar practice in your MDL training.

[See Army-listed exercises and sources](#army-exercises)

#### What is the official Army MDL warm-up?

ATP 7-22.01 provides this MDL warm-up based on your goal weight:

- **8–10 reps** at about **25% of goal weight**, or with the empty bar, then rest **2 minutes**.
- **6 reps** at about **40%**, then rest **3 minutes**.
- **4 reps** at about **50%**, then rest **4 minutes** or until the event starts.
- Optional: **1 rep** at about **80%**, then rest until the MDL begins.

Use the warm-up to prepare for your goal weight without tiring yourself out before the test.

#### What form problems should make me lower the training weight?

Pay attention to the same problems identified in the Army MDL safety standards in ATP 7-22.01:

- knees collapsing inward;
- hips rising ahead of the shoulders;
- back or shoulders rounding;
- losing balance or stepping.

If the same problem keeps appearing as the weight gets heavier, reduce the load until you can control the movement again.

#### When should I add weight?

Add weight only when all planned reps stay consistent. If position changes, repeat or reduce the load.

## Official Army Training

### Sumo Deadlift

Loaded hinge and lower-body strength.

#### Why It Helps

The Army lists the Sumo Deadlift as an exercise for MDL preparation. ATP 7-22.02 says it develops lower-body muscular strength and endurance while challenging coordination, balance, and hip mobility.

#### How to Perform

1. Start in a straddle stance with the feet slightly wider than shoulder width and the toes pointed outward.
1. Lower under control to take the weight between and in front of the legs, then drive through the floor to stand tall.
1. Finish balanced and reset the stance and trunk position before the next repetition.

#### Key Cues

- Brace before the pull.
- Keep the load controlled through the range of motion.
- Set the feet slightly wider than shoulder width with the toes pointed outward.

#### Common Mistakes

- Using a load that cannot be controlled throughout the range of motion.
- Losing balance or changing the stance between repetitions.

### Alternate Staggered Squat Jump

Single-leg power and coordination.

#### Why It Helps

The Army lists the Alternate Staggered Squat Jump as an exercise for preparing for the MDL. ATP 7-22.02 uses the movement to develop explosive lower-body action, coordination, balance, movement skill, and anaerobic endurance.

#### How to Perform

1. Begin in a staggered stance with the left leg back, arms at the sides, and the trunk slightly flexed forward.
1. Squat and touch between the legs with the left fingertips, then jump forcefully and switch legs in the air to land with the right leg back.
1. Repeat on the opposite side, then return to the starting stance after the final count.

#### Key Cues

- Use a slow cadence for precision, but make each jump quick and explosive.
- Land softly with the feet facing forward.
- Keep the trunk aligned and regain balance before the next jump.

#### Common Mistakes

- Rounding the back or losing the slightly forward trunk position.
- Landing hard or with the feet turned away from the front.

### Forward Lunge

Unilateral leg strength and control.

#### Why It Helps

The Army lists the Forward Lunge as an exercise for preparing for the MDL. The movement develops unilateral lower-body strength, balance, and trunk control.

#### How to Perform

1. Start in a straddle stance with the kettlebells at the sides in a neutral grip.
1. Step forward, lower until the forward thigh is parallel to the ground, and bring the weights to either side of the forward leg.
1. Push through the forward leg to return without jerking the trunk, then repeat on the other side.

#### Key Cues

- Keep the forward heel flat and the rear heel lifted.
- Keep the forward knee over the ball of the foot.
- Brace the abdominals and lean slightly forward with a straight back.

#### Common Mistakes

- Letting the forward knee drift or the rear knee touch the ground.
- Jerking the trunk backward to return to the starting stance.

## Training Gear

- **Trap Bar / Hex Bar** — Best for MDL-specific practice.
- **Olympic Weight Plates** — Add load as your MDL progresses.
- **Kettlebell** — Use for Sumo Deadlift and Forward Lunge assistance work.

## Related AFT Training Guides

- [Hand-Release Push-Up (HRP) Training](https://armyfithub.com/aft/training/hand-release-push-up/index.md)
- [Sprint-Drag-Carry (SDC) Training](https://armyfithub.com/aft/training/sprint-drag-carry/index.md)
- [Plank (PLK) Training](https://armyfithub.com/aft/training/plank/index.md)
- [2-Mile Run (2MR) Training](https://armyfithub.com/aft/training/2-mile-run/index.md)

## Supporting AFT References

- [AFT Events](https://armyfithub.com/aft/events/) — official event execution and test-day rules.
- [AFT Calculator](https://armyfithub.com/aft/calculator/) — current AFT score calculation.
- [AFT Score Chart](https://armyfithub.com/aft/score-chart/) — published score thresholds.
- [AFT Standards](https://armyfithub.com/aft/standards/) — General and Combat passing requirements.
- [Personalized AFT Plan](https://armyfithub.com/aft/personalized-plan/) — five-event plan personalization.

## Sources

- [U.S. Army AFT event guidance](https://www.army.mil/aft/) — U.S. Army
- [ATP 7-22.02: Holistic Health and Fitness Drills and Exercises](https://armypubs.army.mil/ProductMaps/PubForm/Details.aspx?PUB_ID=1020967) — Army Publishing Directorate
- [ATP 7-22.01: Holistic Health and Fitness Testing · Chapter 2](https://www.benning.army.mil/tenant/wtc/content/PDF/ATP_7-22.01-000-WEB-1.pdf) — U.S. Army
- [FM 7-22: Holistic Health and Fitness · Chapter 6](https://armypubs.army.mil/epubs/DR_pubs/DR_a/ARN34404-FM_7-22-000-WEB-1.pdf) — U.S. Army