{"id":22300,"date":"2018-01-03T17:00:17","date_gmt":"2018-01-03T17:00:17","guid":{"rendered":"https:\/\/one.sightlinemg.com\/airforcetimes\/uncategorized\/2018\/01\/03\/deadlift-101-expert-advice-on-a-core-lift-in-the-armys-fitness-tests\/"},"modified":"2026-08-08T02:12:49","modified_gmt":"2026-08-08T02:12:49","slug":"deadlift-101-expert-advice-on-a-core-lift-in-the-armys-fitness-tests","status":"publish","type":"post","link":"https:\/\/one.sightlinemg.com\/airforcetimes\/off-duty\/military-fitness\/2018\/01\/03\/deadlift-101-expert-advice-on-a-core-lift-in-the-armys-fitness-tests\/","title":{"rendered":"Deadlift 101: Expert advice on a core lift in the Army&#8217;s fitness tests"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Both the Army\u2019s <a href=\"https:\/\/www.armytimes.com\/news\/your-army\/2016\/12\/30\/commentary-why-the-opat-will-improve-new-soldier-readiness-and-how-the-army-is-doing-it-right\/\">Occupational Physical Assessment Test<\/a> and its proposed <a href=\"https:\/\/www.armytimes.com\/news\/your-army\/2017\/08\/15\/the-army-is-testing-a-new-combat-fitness-test\/\">Combat Readiness Test<\/a> feature a deadlift element \u2014 a familiar lift for powerlifters, but one that\u2019s sometimes avoided by others at the gym. Now, with performance on the lift potentially dictating how (or whether) a soldier can continue service, here\u2019s some advice from the experts:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><b>Push, don\u2019t pull: <\/b>\u201cIt\u2019s more leg-driven focus,\u201d said Army Maj. Donald Bigham, chief of human performance at the Human Performance Integrative Office at Fort Benning, Georgia, whose in-competition deadlifts have topped 630 pounds. \u201cThey\u2019ve got to treat it as a push, rather than a pull. \u2026 Learn how to push first, because your legs are the strongest.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The push will help stabilize your back, Bigham said, setting your frame up so you can lock out the weight easier. He\u2019s a big proponent of the lift in general, calling it \u201cprobably the best exercise you can do to focus on strength.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><b>Target weaknesses. <\/b>\u201cWhen you get to a maximal weight, where are you failing?\u201d asked Staff Sgt. Brad Arbic, who recently managed an 805-pound deadlift in training and has topped 765 pounds in competition.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve got trouble getting the weight off the ground, Arbic suggests deficit deadlifts \u2014 stand on a plate to force yourself to pull farther than you normally would. Trouble locking out? Consider block pulls or pin pulls, where the bar begins farther up the lift and \u201cyou\u2019re actually starting at the hardest part, or the part where you fail,\u201d Arbic said.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><b>Don\u2019t just jump in.<\/b> \u201cI think it\u2019s awesome that the Army has added [the lift] to some of their tests, but they shouldn\u2019t rush putting a ton of weight on the bar,\u201d said Marine Lance Cpl. Mckenzie Curtis, a former junior worlds powerlifter who\u2019s now a military police officer stationed in Japan. \u201cThat can actually hurt you more than help you.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Curtis champions an incremental strength-building approach (get the basics <a href=\"https:\/\/www.militarytimes.com\/off-duty\/military-fitness\/2018\/01\/03\/pursuit-of-power-9-training-tips-from-elite-lifters-in-uniform\/\">here<\/a>). And while she\u2019s not facing a deadlift as part of her Marine fitness testing, she did do seven pullups on her last Physical Fitness Test to max out her point total.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cI\u2019m training to do 20 like the males,\u201d she said.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>We asked experts for their advice on getting more weight off the ground.<\/p>\n","protected":false},"author":7,"featured_media":44992,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_acf":"","_yoast_wpseo_primary_category":71,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","_smg_distribution_targets":[]},"categories":[71,17],"tags":[],"coauthors":[792],"class_list":["post-22300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-military-fitness","category-off-duty"],"acf":{"subheadline":"","legacy_arc_id":"YTTHKKWDXBFN5DOUNM3T243IA4","arc_canonical_url":"\/off-duty\/military-fitness\/2018\/01\/03\/deadlift-101-expert-advice-on-a-core-lift-in-the-armys-fitness-tests\/","remove_feature_photo":false,"is_sponsored":false,"subtype":"","redirect_url":"","disable_inline_ads":false,"native_logo_pretext":"Presented 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