AFTER COMPLETING THE LIFT UP, YOU WILL SLOWLY LOWER THE BAR TO THE GROUND UNDER CONTROL BYFLEXING THE HIPS AND KNEES WHILE MAINTAINING A FLAT-BACK POSITION.
Acft rest time full#
AS THE HIPS AND KNEES REACH FULL EXTENSION YOU WILL STAND UPRIGHT. YOUR BACK SHOULD REMAIN STRAIGHT - NOT FLEXED OR EXTENDED. YOUR HIPS SHOULD NEVER RISE ABOVE YOUR SHOULDERS. ON THE COMMAND OF “GO,” YOU WILL STAND UP AND LIFT THE BAR BY EXTENDING AT THE HIPS AND KNEES (LIFTING WITH YOUR LEGS). ARMS WILL BE FULLY EXTENDED, BACK FLAT, HEAD IN LINE WITH THE SPINAL COLUMN OR SLIGHTLY EXTENDED, HEAD AND EYES STRAIGHT AHEAD OR SLIGHTLY UPWARD AND HEELS IN CONTACT WITH THE GROUND.ĪLL REPETITIONS WILL BEGIN FROM THIS START POSITION. ON THE COMMAND OF “GET SET,” YOU WILL BEND AT THE KNEES AND HIPS, REACH DOWN AND GRASP THE CENTER OF THE HANDLES. WHEN CALLED FORWARD BY YOUR GRADER, YOUWILL HAND YOUR SCORECARD TOYOURGRADER AND STEPINSIDETHEHEXAGON/TRAPBAR,FEETSHOULDERWIDTH APART,AND LOCATE THE MID-POINT OF THE HEXAGON/TRAP BAR HANDLES.
WHEN THE NCOIC BEGINS THE TEST,MOVE TO THE LANEWITH YOUR TARGET MAXIMUMWEIGHT. YOUWILL LINEUPWITHOTHERSOLDIERS BEHIND A HEXAGON/TRAPBARWITHYOURMAXIMUMEXPECTEDWEIGHT – TOTALWEIGHTWILLBE MARKED AND YOU SHOULD IDENTIFY THE LOCATION OF YOUR APPROPRIATE MAXIMUM WEIGHT DURING THEMDLWARM-UP. YOU ARE ENCOURAGED TO START AT A LOW WEIGHT AND ‘LADDER UP’ TO A WEIGHT THAT IS ABOUT HALF OF YOURMAXIMUM DEADLIFT WEIGHT.ĪCFTEVENT#1: 3 REPETITIONMAXIMUMDEADLIFT (MDL). FOLLOWING THE PREPARATION DRILL, YOU WILL BE ALLOWED 10 MINUTES TO WARM-UP FOR THE 3 REPETITION MAXIMUM DEADLIFT. PRIOR TO THE START OF THE TEST, YOU WILL PARTICIPATE IN A 10-MINUTE PREPARATION DRILL LEAD BY THE NCOIC. THESE INSTRUCTIONS WILL NOT BE READ AT THE TEST SITE. YOU ARE ENCOURAGED TO ASK QUESTIONS OF YOUR CHAIN OF COMMAND. THESE INSTRUCTIONS WILL BE AVAILABLE FOR ANY SOLDIER TO READ AT THE TEST SITE. YOU ARE REQUIRED TO READ AND UNDERSTAND THE FOLLOWING INSTRUCTIONS. YOU WILL REST AND RECOVER AT EACH STATION WHILE OTHER SOLDIERS IN YOUR GROUP COMPLETE THEIR TURNS. THE TEST RESULTS WILL GIVE YOU AND YOUR COMMANDERS AN INDICATION OF YOUR LEVEL OF PHYSICAL FITNESS AND WILL SERVE AS A GUIDE IN DETERMINING YOUR PHYSICAL TRAINING NEEDS. YOU ARE ABOUT TO TAKE THE ARMY COMBAT FITNESS TEST OR ACFT, A TEST THAT MEASURES YOUR TOTAL BODY FITNESS. The ACFT testing directions and standards are as follows: These instructions will not be read at the event. Soldiers are encouraged to ask their chain of command questions about the ACFT prior to the event. No earlier then 48 hours prior to taking a record ACFT, all Soldiers are required to read the following test instructions.
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