3-Repetition Maximum Deadlift (MDL)

Official Execution & Grader Standards

Soldiers perform three continuous repetitions of a deadlift using a standardized 60-pound hex (trap) bar and Olympic weight plates. The lift begins from the ground with the soldier standing inside the hex bar.

Key Performance Points:

• Starting Position: Stand inside the hex bar, feet shoulder-width apart, grasp handles with a neutral grip.
• Upward Movement: Stand fully upright by extending knees and hips until the body is erect. Shoulders must be back and hips locked out.
• Downward Movement: Lower the bar under control until the weight plates touch the ground. Do not bounce or drop the bar.
• Continuous Motion: Execute 3 consecutive repetitions without letting go of the handles or resting on the ground for more than 2 seconds.

Common Disqualification Faults:

• ❌ Dropping or bouncing the hex bar off the ground.
• ❌ Failing to achieve full hip and knee extension at the top.
• ❌ Releasing grip between repetitions.
• ❌ Severe rounding of the lumbar spine (safety stoppage by grader).