The 3 Repetition Maximum Deadlift is the first event.
The three repetition maximum deadlift is a muscular strength test that represents movements
required to safely and effectively lift heavy loads from the ground, jump, bound and tolerate
landing.
The event consists of three phases:
Preparatory phase
Upward movement phase
And downward movement phase
Graders will be posted at each deadlift station.
For the preparatory phase, the Soldier will step inside the hexagon-trap bar.
The feet are generally shoulder width apart.
The Soldier will locate the midpoint of the bar.
On the command of “GET SET,” the Soldier will bend at the hips and knees, reach down
and grasp the center of the handles.
Arms should be fully extended, back flat, head in line with the spinal column or slightly
extended, eyes focused at six feet to the front, and heels in contact with the ground.
Weight should be distributed mid-foot to heel.
All repetitions will begin from this position.
For the upward phase, on the command of “GO,” the Soldier will stand and lift the bar by
extending the hips and knees.
The hips should never rise before or above the shoulders.
The back should remain straight throughout the lift.
The Soldier will continue to straighten the hips and knees until reaching an upright stance.
There is a slight pause at the top of this movement.
For the downward phase, the Soldier lowers the bar to the ground under control by bending
the hips and knees slowly and maintaining a flat-back.
Maintain control of the bar - do not drop or let go of the bar.
The weight plates must touch the ground before beginning the next repetition.
Weight plates may not bounce on the ground.
Note that D-Handle hexagon-trap bars are not authorized.
As an exception, if this type of hexagon-trap bar is used, the Soldier will grasp the lower
handles with the D handles facing down.
On the command “GO,” the Soldier will execute three continuous repetitions with
the same weight.
If a Soldier executes continuous movement with proper form, but doesn’t touch the
ground with the weights to complete a repetition, that repetition will not count.
The Soldier does not have to stop at this point.
He or she may continue to lift until he or she completes a total of three repetitions.
However, if the Soldier stops trying to continue, he or she will have one more attempt at a
lower weight.
If the Soldier successfully completes three continuous repetitions on the first attempt,
he or she may elect an additional attempt at a higher weight after a short rest of not
more than two minutes.
The maximum number of attempts on this event is two.
The Soldier will receive the score for the highest weight that was successfully lifted
three times with proper form and technique.
Graders will stop the attempt if they determine a Soldier will injure themselves by continuing.
If the grader stops a Soldier to prevent injury, this will not count as a record attempt.
Potential causes of injury include: 1.
Hips moving above the shoulders.
2.
Excessive rounding of the spine and shoulders.
3.
Knees collapsing inward.
The test attempt is not stopped for minor errors in form that are not deemed a threat
of injury.
Graders will terminate a record attempt if the Soldier:
Uses the ground for momentum on the next repetition
Rests in the down position.
Resting means no continuous effort is being made to lift the weight.
Fails to complete three repetitions under control in one attempt.
Loses grip – breaks contact with the bar and/or drops the weight.