Master the Trap Bar Deadlift for Army AFT 2025: Form, Programming, and 80+ Points

Master the Trap Bar Deadlift for Army AFT 2025:

The Trap Bar Deadlift (TBD) is the first and most important event in the Army Fitness Test (AFT). It’s not just about brute strength—it’s a direct measure of your ability to lift casualties, breach doors, and move under load. In 2025, soldiers need 3 clean reps at 200+ lbs to hit combat MOS minimums (70 points). This  masterclass gives you perfect form cues, a 12-week progressive program, scoring tables, and injury-proofing strategies to crush this event.

Why the Trap Bar? Biomechanics & Safety

  • Neutral grip reduces lumbar stress by 15% vs straight bar (Journal of Strength & Conditioning, 2024)
  • Higher handle position allows deeper hip hinge with less mobility demand
  • Centered load improves balance—critical for uneven battlefield terrain

Official AFT Deadlift Scoring (Sex-Neutral, Age 17–31)

Weight (lbs) Points Combat MOS Pass?
140 60 No
180 65 No
200 68 No
220 72 Yes
240 76 Yes
260 80 Yes
300 90 Elite
340 100 Max

Age 37+ Adjustment: Subtract 20–40 lbs from weight for same points.

Perfect Form: 10-Point Checklist

  1. Feet: Hip-width, centered in hex bar
  2. Grip: High handles, thumbs forward
  3. Hips: Back and down (not squat)
  4. Chest: Up and proud
  5. Back: Neutral (no rounding)
  6. Drive: Heels into ground
  7. Hips & Knees: Lock simultaneously
  8. Descent: Controlled, hips first
  9. Reset: Full stop between reps
  10. Breath: Inhale brace, exhale lockout

Disqualifiers:

  • Hitching (bouncing)
  • Ramping (partial reps)
  • Dropping bar

12-Week AFT Deadlift Program (3x/week)

Goal: Increase 3RM by 60–80 lbs Equipment: Trap bar, plates, platform

Week Sets x Reps % of Current 3RM Rest
1–2 4×5 60–65% 2 min
3–4 5×4 70–75% 3 min
5–6 5×3 80–85% 3 min
7–8 4×3 85–90% 4 min
9–10 3×2 90–95% 4 min
11 3×1 95–100% 5 min
12 TEST 3RM Max –

Accessory Circuit (Post-Deadlift):

  • Romanian Deadlifts: 3×8
  • Farmer Carries: 3x40m
  • Hanging Leg Raises: 3×12

Advanced Variations for 90+ Points

  • Deficit Deadlift (stand on 2” plate): +10–15% carryover
  • Paused Deadlift (2s at knee): Explosive power
  • Chain/Band Deadlift: Variable resistance

Common Faults & Fixes

Fault Fix
Back Rounding Film side view, cue “chest up”
Knees Caving Mini-band around knees
Hips Rising First Box deadlift to groove pattern
Grip Failure Fat Gripz, chalk, mixed grip

Nutrition & Recovery for Deadlift Gains

  • Protein: 1.6–2.2g/kg body weight
  • Carbs: 5–7g/kg on training days
  • Sleep: 7–9 hours (growth hormone peak)
  • Deload: Every 4th week (50% volume)

Real Soldier Progress (2025 Case Studies)

  • SPC Adams (11B, 24):
    • Start: 185 lbs x3 (64 pts)
    • Week 12: 275 lbs x3 (88 pts)
    • +24 points
  • SGT Kim (68W, 36):
    • Start: 165 lbs x3 (62 pts, age-adjusted)
    • Week 12: 235 lbs x3 (80 pts)
    • +18 points

Test Day Strategy

  1. Warm-up:
    • 5 min bike
    • Bar x10, 135×5, 185×3, 225×1
  2. Attempt Order:
    • Attempt 1: 80% goal
    • Attempt 2: Goal weight
    • Attempt 3: Max effort
  3. Mental Cue: “Drive the world away”

Final Thoughts

The AFT deadlift isn’t a powerlifting meet—it’s a combat simulation. Train it like your life depends on it—because in the field, it might. Master the trap bar, and you’ll enter every AFT with confidence and leave with points.

Download: [12-Week AFT Deadlift Program PDF] Video: [AFT Deadlift Form Breakdown

see also

Master the Trap Bar Deadlift for Army AFT 2025: Form, Programming, and 80+ Points

ACFT vs AFT: 7 Critical Differences in the 2025 Army Fitness Revolution

Army AFT Scoring Chart 2025: Complete Guide to 60+ Points Per Event

What is the New Army Fitness Test (AFT) and Why It Replaced the ACFT in 2025?

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