3 REPETITION MAXIMUM DEADLIFT (MDL)
MDLThe MDL assesses the Muscular Strength component of fitness by measuring a Soldier’s lower body, grip and core muscular strength. It requires well-conditioned back and leg muscles and helps Soldiers to avoid hip, knee and lower back injuries. Flexibility and balance are secondary components of fitness assessed by the MDL.
On the command of “GET SET,” the Soldier steps inside the hex bar, feet shoulder width apart, and locates the mid-point of the hex bar handles. The Soldier bends at the knees and hips, reaches down and grasps the center of the handles using a closed grip. Arms are fully extended, back is flat, head aligns with the spine or is slightly extended, and heels are in contact with the ground. Each repetition begins from this position.
On the command of “GO,” the Soldier lifts the bar by straightening the hips and knees in order to reach the Straddle Stance. The hips should not rise before or above the shoulders. The back should remain straight — not rounded out or flexed. The feet remain in the same position. The Soldier and the weight must remain balanced and controlled throughout the movement.
After reaching the Straddle Stance position, the Soldier lowers the bar back to the ground under control while maintaining a straight back. The bar must be placed on the ground and not dropped. The weight plates must touch the ground to complete a repetition. Execute three continuous repetitions with the same weight. If the Soldier fails to complete three continuous repetitions under control, he or she is permitted one retest 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. The maximum number of attempts on the MDL is two.