ACFT Low Handle Trap Bar Deadlift: Unleash Your Power

Are you preparing for the Army Combat Fitness Test (ACFT) and looking for ways to increase your lower body strength? Look no further than the ACFT Low Handle Trap Bar Deadlift! This variation is designed to target your hamstrings, glutes, and lower back while reducing stress on your lower back compared to traditional deadlifts. Here at FitGAG, we’ve delved deep into this exercise and are excited to share our expert guide with you. Get ready to unleash your power!

Exercise Information

The ACFT Low Handle Trap Bar Deadlift is a variation of the traditional deadlift exercise that targets the hamstrings, glutes, lower back, and core muscles. Let’s dive into some general information about this exercise:

Level

The ACFT Low Handle Trap Bar Deadlift is an intermediate-level exercise that requires some lower body and core strength. It’s not recommended for beginners, as it can be challenging to maintain proper form throughout the movement.

Equipment

To perform the ACFT Low Handle Trap Bar Deadlift, you’ll need a trap bar with low handles. You’ll also need weight plates to add resistance to the exercise.

Type of Exercise

The ACFT Low Handle Trap Bar Deadlift is a compound exercise, meaning that it targets multiple muscle groups at once. It primarily targets the hamstrings, glutes, lower back, and core muscles.

ACFT Low Handle Trap Bar Deadlift Exercise: Working Muscles

The ACFT (Army Combat Fitness Test) Low Handle Trap Bar Deadlift is a strength training exercise that targets multiple muscle groups in the body. It is a compound exercise that focuses primarily on the lower body while also engaging several other muscle groups. In this section, we will discuss the primary and secondary muscle groups that are involved during the ACFT Low Handle Trap Bar Deadlift exercise.

Primary Muscle Group: Glutes and Hamstrings

The primary muscle groups targeted during the ACFT Low Handle Trap Bar Deadlift exercise are the glutes and hamstrings. The glutes are a group of muscles located in the buttocks that are responsible for extending the hip joint. The hamstrings are a group of muscles located on the back of the thigh that are responsible for extending the hip joint and flexing the knee joint. During the ACFT Low Handle Trap Bar Deadlift exercise, both the glutes and hamstrings are engaged to lift the weight off the ground.

Secondary Muscle Group: Quadriceps and Lower Back

In addition to the glutes and hamstrings, the ACFT Low Handle Trap Bar Deadlift exercise also engages the quadriceps and lower back muscles. The quadriceps are a group of muscles located on the front of the thigh that are responsible for extending the knee joint. During the ACFT Low Handle Trap Bar Deadlift exercise, the quadriceps are engaged to help lift the weight off the ground. The lower back muscles are responsible for stabilizing the spine and maintaining proper posture. During the ACFT Low Handle Trap Bar Deadlift exercise, the lower back muscles are engaged to maintain proper form and prevent injury.

By engaging both the primary and secondary muscle groups, the ACFT Low Handle Trap Bar Deadlift exercise provides a comprehensive workout for the lower body muscles. This makes it an effective exercise for improving lower body strength and power, as well as developing a toned and muscular lower body.

Benefits of ACFT Low Handle Trap Bar Deadlift

The ACFT Low Handle Trap Bar Deadlift is a compound exercise that targets multiple muscle groups and offers a range of benefits. Here are five benefits of incorporating this exercise into your fitness routine:

• Increased Overall Strength: The ACFT Low Handle Trap Bar Deadlift targets multiple muscle groups simultaneously, including your glutes, quads, hamstrings, and lower back. By regularly performing this exercise, you can increase your overall strength and power, making it easier to perform other exercises and daily activities.
• Improved Posture and Spinal Health: The ACFT Low Handle Trap Bar Deadlift requires you to maintain good posture and spinal alignment throughout the exercise, which can help improve your overall posture and spinal health. Additionally, this exercise can help reduce your risk of lower back pain and other spinal issues.
• Improved Hip and Leg Strength: The ACFT Low Handle Trap Bar Deadlift is particularly effective for improving hip and leg strength, making it an excellent exercise for athletes or anyone who wants to improve their lower body strength and power.
• Enhanced Grip Strength: The ACFT Low Handle Trap Bar Deadlift requires you to hold onto the bar, which can help improve your grip strength. This can be particularly beneficial for athletes or anyone who wants to improve their grip strength for other activities.
• Increased Caloric Burn: The ACFT Low Handle Trap Bar Deadlift is a high-intensity exercise that can help increase your heart rate and provide cardiovascular benefits. Additionally, this exercise can help you burn calories and lose weight when incorporated into a well-rounded fitness routine.

By incorporating the ACFT Low Handle Trap Bar Deadlift into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

ACFT Low Handle Trap Bar Deadlift: Step-by-Step Instructions

The ACFT Low Handle Trap Bar Deadlift is a compound exercise that targets multiple muscle groups, including the hamstrings, glutes, lower back, and quadriceps. Before diving into the instructions, let’s start with the starting position.

Starting Position:

• Stand inside a trap bar with your feet shoulder-width apart.
• Grasp the handles of the trap bar with an overhand grip.
• Tighten your core and keep your back straight.

Now, let’s move on to the step-by-step instructions for the ACFT Low Handle Trap Bar Deadlift exercise:

1. Begin the movement by pushing your hips back and bending your knees slightly.
2. Lower your body down towards the ground, keeping your back straight and your core tight.
3. Grab the handles of the trap bar and ensure your arms are fully extended.
4. Keep your head up and your chest out as you lift the bar off the ground by straightening your legs and pushing your hips forward.
5. Pause for a second or two at the top of the movement before slowly lowering the bar back down to the starting position.

Repeat these steps for the desired number of repetitions.

ACFT Low Handle Trap Bar Deadlift – Proper Form and Technique

The ACFT Low Handle Trap Bar Deadlift is a compound exercise that targets your glutes, hamstrings, lower back, and core muscles. It requires a trap bar and proper form and technique to avoid injury and maximize results.

Starting Position

• Stand in the center of the trap bar with your feet hip-width apart and your toes pointing forward.
• Bend down and grip the handles with your palms facing towards your body.
• Keep your back straight and your shoulders down and back.

Proper Form and Technique

Lift the Bar: Lift the trap bar off the ground by driving through your heels and pushing your hips forward. Keep your back straight and your chest up throughout the movement.

• Pause and Hold: Pause for a second at the top position with your hips fully extended and your shoulders back.
• Lower the Bar: Lower the trap bar back down to the ground by bending your knees and pushing your hips back. Keep your back straight and your shoulders down and back.
• Keep Your Head Aligned: Keep your head aligned with your spine throughout the exercise. Do not let your neck droop or look up.
• Breathe: Remember to breathe throughout the exercise. Inhale as you lift the bar and exhale as you lower it.
• Keep Your Hips Stable: Do not let your hips sway or twist as you lift the bar. Keep them stable and in line with your shoulders and feet.
• Engage Your Core: While your glutes and hamstrings are the primary muscles working, your core muscles also play a role in stabilizing the movement. Engage your abs and keep your core tight throughout the exercise.
• Don’t Overdo It: Do not lift the bar too high or too quickly, as this can strain your lower back and cause injury. Lift the bar only as far as you can maintain proper form and control.
• Add Variety: Once you have mastered the basic ACFT Low Handle Trap Bar Deadlift, try variations such as performing the exercise with one leg at a time, increasing the weight of the trap bar, or performing the exercise on an unstable surface.
• Warm-Up: Always warm up your lower body muscles and core muscles before performing the ACFT Low Handle Trap Bar Deadlift. This will help you avoid injury and improve your performance.

By following these tips, you can perform the ACFT Low Handle Trap Bar Deadlift with proper form and technique, targeting your glutes, hamstrings, lower back, and core muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your form, and gradually increase the weight and difficulty of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your ACFT Low Handle Trap Bar Deadlift Workouts

The ACFT Low Handle Trap Bar Deadlift is a compound exercise that targets the legs, back, and core muscles. It is part of the Army Combat Fitness Test (ACFT) and requires proper form and technique to perform effectively. In this section, we will discuss how to properly incorporate the ACFT Low Handle Trap Bar Deadlift into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the ACFT Low Handle Trap Bar Deadlift, it is recommended to perform this exercise at least 2-3 times a week. However, it is important to allow your muscles to rest and recover between workouts to avoid overtraining and injury. You can alternate between the ACFT Low Handle Trap Bar Deadlift and other leg exercises to give your muscles a break.

Progressive Overload

Like any exercise, it is important to progress with the ACFT Low Handle Trap Bar Deadlift over time to continue challenging your muscles and see results. One way to progress is to increase the weight you use for the exercise. Another way is to increase the number of reps or sets you perform with each workout. Gradually increase the weight and avoid adding too much too quickly to avoid injury.

Periodization

To keep your workouts challenging and prevent plateaus, it is important to use periodization when performing the ACFT Low Handle Trap Bar Deadlift. This involves cycling through different phases of training, such as strength, endurance, and hypertrophy. For example, you could focus on strength for 4-6 weeks by performing 3-5 sets of 5-8 reps with heavier weights, then switch to an endurance phase for 4-6 weeks by performing 2-3 sets of 10-12 reps with lighter weights.

Mix It Up

To prevent boredom and keep your workouts fresh, it is important to mix up your ACFT Low Handle Trap Bar Deadlift exercises. You can vary the weight used, the number of reps and sets, and the position of your feet to target different areas of the legs and back muscles. You can also add in other exercises, such as lunges or Romanian deadlifts, to work the entire lower body.

Proper Form

Proper form is essential when performing the ACFT Low Handle Trap Bar Deadlift to avoid injury and get the most out of the exercise. Start by standing inside the trap bar with your feet shoulder-width apart. Squat down and grip the handles with your palms facing each other. Lift the bar by extending your legs and standing up. Keep your back straight and avoid rounding your shoulders. Lower the bar down to the ground with control, keeping your abs engaged throughout the exercise.

Track Your Progress

To ensure you are making progress and staying on track with your ACFT Low Handle Trap Bar Deadlift workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log your reps, sets, and weight used for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the ACFT Low Handle Trap Bar Deadlift into your workout routine can be a great way to strengthen your legs, back, and core muscles. By following these tips for frequency, progressive overload, and periodization, you can ensure that you are getting the most out of your ACFT Low Handle Trap Bar Deadlift workouts and reaching your fitness goals.

Mistakes of ACFT Low Handle Trap Bar Deadlift

The ACFT low handle trap bar deadlift is a highly effective exercise that targets your glutes, hamstrings, and lower back. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during ACFT low handle trap bar deadlift exercises:

• Rounding your back: Rounding your back during the ACFT low handle trap bar deadlift can put unnecessary strain on your lower back and increase the risk of injury. Instead, keep your back straight throughout the movement, engaging your core muscles to maintain proper form.
• Lifting with your back: Lifting the weight with your back instead of your legs can put too much strain on your lower back and reduce the effectiveness of the exercise. Instead, focus on using your glutes, hamstrings, and legs to lift the weight.
• Not engaging your core: Engaging your core is essential to maintain proper form during the ACFT low handle trap bar deadlift. Failure to engage your core can reduce the effectiveness of the exercise and increase the risk of injury.
• Not using a full range of motion: Neglecting to use a full range of motion during the ACFT low handle trap bar deadlift can reduce the effectiveness of the exercise. Make sure to lower the weight all the way to the ground and lift it all the way up to your hips.
• Lifting too heavy: Lifting too heavy can cause poor form, which can lead to injuries. Instead, start with a weight that allows you to perform the exercise with proper form, and gradually increase the weight as you become stronger.

By avoiding these common mistakes, you can ensure that you are getting the most out of your ACFT low handle trap bar deadlift exercises while reducing the risk of injury. Remember to keep your back straight, use your legs to lift the weight, engage your core, use a full range of motion, and start with a weight that allows you to perform the exercise with proper form. With consistent practice, you can build a strong and defined lower body with the ACFT low handle trap bar deadlift exercise.

Variations of the ACFT Low Handle Trap Bar Deadlift: Keep Your Workouts Challenging

The ACFT Low Handle Trap Bar Deadlift is an excellent exercise for building lower body strength and power. However, doing the same exercise every day can get monotonous over time. Here are some variations to keep your workouts challenging and exciting:

Deficit Low Handle Trap Bar Deadlift

This variation increases the range of motion, making the exercise more challenging.

1. Stand on a platform or plates so that your feet are elevated.
2. Perform the low handle trap bar deadlift as usual.

Romanian Low Handle Trap Bar Deadlift

This variation targets your hamstrings more intensely than the standard low handle trap bar deadlift.

1. Start with the bar on the ground and your feet shoulder-width apart.
2. Hinge at your hips and lower the bar to just below your knees.
3. Keep your back straight and your core tight throughout the movement.

Single-Leg Low Handle Trap Bar Deadlift

This variation challenges your balance and stability while working your glutes, hamstrings, and quads.

1. Stand on one leg with the low handle trap bar in front of you.
2. Hinge at your hips and lower the bar to the ground while keeping your back straight and your core tight.
3. Repeat on the other leg.

Banded Low Handle Trap Bar Deadlift

This variation adds resistance to the exercise, making it more challenging.

1. Attach resistance bands to the bar and anchor them to a stable object behind you.
2. Perform the low handle trap bar deadlift as usual.

Pause Low Handle Trap Bar Deadlift

This variation adds a pause to the exercise, making it more challenging and improving your grip strength.

1. Pause for 2-3 seconds at the top of the movement before lowering the bar back to the ground.

Incorporating these variations into your ACFT low handle trap bar deadlift routine can help you avoid boredom and achieve greater gains in lower body strength and power. As always, make sure to use proper form and technique to avoid injury.

ACFT Low Handle Trap Bar Deadlift: 5 Alternatives to Build Lower Body Strength

The ACFT Low Handle Trap Bar Deadlift is a challenging exercise that targets your legs, glutes, and lower back, and is a popular choice for military fitness testing. However, if you want to mix up your routine or don’t have access to the equipment needed for this exercise, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your lower body and can help you build strength and improve your performance.

Barbell Squats

Barbell Squats are a classic exercise that target your legs, glutes, and lower back.

To perform Barbell Squats:

1. Stand with your feet shoulder-width apart and the barbell resting on your shoulders.
2. Lower your body down as if you are sitting in a chair, keeping your back straight and your knees over your toes.
3. Push back up to the starting position, and repeat for 3-5 sets of 8-12 reps.

Dumbbell Lunges

Dumbbell Lunges are a great exercise for targeting your legs and glutes.

To perform Dumbbell Lunges:

1. Hold a dumbbell in each hand and step forward with one foot, lowering your body down until your back knee is almost touching the ground.
2. Push back up to the starting position, and repeat with the other leg.
3. Repeat for 3-5 sets of 10-15 reps on each leg.

Box Jumps

Box Jumps are a fun and challenging exercise that target your legs and can help improve your explosive power.

To perform Box Jumps:

1. Stand in front of a box or bench, and jump onto it, landing with both feet on top.
2. Jump back down to the starting position, and repeat for 3-5 sets of 8-12 reps.

Bulgarian Split Squats

Bulgarian Split Squats are a challenging exercise that target your legs and can help improve your balance and stability.

To perform Bulgarian Split Squats:

1. Stand with one foot on a bench or step behind you, and lower your body down until your back knee is almost touching the ground.
2. Push back up to the starting position, and repeat with the other leg.
3. Repeat for 3-5 sets of 10-15 reps on each leg.

Kettlebell Swings

Kettlebell Swings are a great exercise for targeting your legs, glutes, and lower back, and can help improve your explosive power.

To perform Kettlebell Swings:

1. Hold a kettlebell with both hands and swing it between your legs, then explosively swing it up to shoulder height.
2. Repeat for 3-5 sets of 10-15 reps.

Incorporating these alternatives to the ACFT Low Handle Trap Bar Deadlift into your routine is a great way to target your lower body and build strength. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

ACFT Low Handle Trap Bar Deadlift: Tips and Tricks for a Stronger Lower Body

The ACFT Low Handle Trap Bar Deadlift is a challenging exercise that targets your glutes, hamstrings, quads, and lower back muscles. It’s an excellent exercise for building lower body strength and improving your overall fitness. In this section, we’ll share some tips and tricks to help you perform the ACFT Low Handle Trap Bar Deadlift correctly and get the most out of it.

• Warm-Up: Before performing the ACFT Low Handle Trap Bar Deadlift, it’s essential to warm up your lower body muscles. You can do some light jogging, squats, or other lower body exercises to get your blood flowing and increase your heart rate.
• Proper Form: Maintaining proper form is crucial when performing the ACFT Low Handle Trap Bar Deadlift. Stand in the middle of the trap bar with your feet shoulder-width apart. Squat down and grasp the handles with a neutral grip. Lift the weight by driving your heels into the ground and straightening your legs. Keep your back straight and your core engaged throughout the movement.
• Engage Your Core: To perform the ACFT Low Handle Trap Bar Deadlift correctly, you need to engage your core muscles. Before you begin the exercise, take a deep breath, and draw your belly button towards your spine. This action activates your core muscles and helps you maintain proper form during the exercise.
• Breathe Properly: Breathing properly is essential during the ACFT Low Handle Trap Bar Deadlift. Inhale as you lower the weight to the ground, hold your breath briefly as you lift the weight, and exhale as you lower the weight back down to the ground. This breathing pattern helps you maintain proper form and engages your core muscles effectively.
• Maintain Control: When performing the ACFT Low Handle Trap Bar Deadlift, it’s crucial to maintain control throughout the movement. Don’t rush through the exercise or use momentum to lift the weight. Instead, use your lower body muscles to control your movements and maintain proper form.
• Don’t Overdo It: The ACFT Low Handle Trap Bar Deadlift can be challenging, so don’t overdo it. Start with a light weight and gradually increase the weight as your lower body strength improves. Overdoing it can lead to muscle strain or injury.
• Stretch Your Muscles: Stretching your lower body muscles before and after the ACFT Low Handle Trap Bar Deadlift can help prevent muscle strain and injury. Stretch your glutes, hamstrings, quads, and lower back muscles before and after the exercise.
• Use Proper Footwear: Wearing proper footwear with a flat sole can help improve your stability and reduce the risk of injury during the ACFT Low Handle Trap Bar Deadlift.
• Mix it Up: Mixing up your ACFT Low Handle Trap Bar Deadlift routine can help keep your workout fresh and challenging. You can try performing the exercise with one leg at a time or adding resistance bands to increase the difficulty level.
• Stay Consistent: Consistency is the key to success with any exercise routine. Incorporate the ACFT Low Handle Trap Bar Deadlift into your workout routine at least twice a week, and gradually increase the frequency as your lower body strength improves.

Incorporating these tips and tricks into your ACFT Low Handle Trap Bar Deadlift routine can help you get the most out of this exercise and achieve a stronger lower body. Remember to always maintain proper form, engage your core muscles, and listen to your body. With time and practice, you’ll be able to perform the ACFT Low Handle Trap Bar Deadlift like a pro and achieve your fitness goals.

Incorporating ACFT Low Handle Trap Bar Deadlift into Your Workout Routine for Maximum Effect

The ACFT Low Handle Trap Bar Deadlift is a compound exercise that targets multiple muscle groups, including your lower back, glutes, hamstrings, and quads. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

• Warm-up properly: Before doing the ACFT Low Handle Trap Bar Deadlift, it’s important to warm up your lower body muscles. This can include exercises like lunges, leg swings, and hip circles.
• Use proper form: To perform the ACFT Low Handle Trap Bar Deadlift, start by standing inside the trap bar with your feet shoulder-width apart. Grip the handles with an overhand grip, then hinge at the hips and lower your body down until your hands reach the handles. Engage your core, then lift the bar up by extending your hips and knees. Pause for a second at the top, then slowly lower the bar back down to the starting position.
• Mix up your routine: Don’t just perform the ACFT Low Handle Trap Bar Deadlift in isolation. Mix it up by incorporating other exercises that target your lower body muscles, such as squats, lunges, and step-ups.
• Vary the rep range: To maximize the benefits of the ACFT Low Handle Trap Bar Deadlift, try varying the rep range. You can perform sets of 6-8 reps with heavier weights to build strength or sets of 12-15 reps with lighter weights to focus on muscular endurance.
• Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the weight, reps, or sets over time. This will challenge your muscles and help them grow stronger.
• Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with the ACFT Low Handle Trap Bar Deadlift. Aim to perform 3-4 sets of 6-8 reps, 1-2 times per week.
• Focus on your breathing: It’s important to exhale as you lift the bar up and inhale as you lower it back down. This will help you engage your lower body muscles and get the most out of each rep.
• Engage your core: To fully engage your core muscles, make sure to keep your abs tight throughout the exercise. This will help you maintain proper form and get the most out of each rep.
• Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
• Increase difficulty level: Once you have mastered the basic form of the ACFT Low Handle Trap Bar Deadlift, you can increase the difficulty level by adding weight or performing the exercise with a deficit by standing on a platform or weight plates.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of the ACFT Low Handle Trap Bar Deadlift and achieving a stronger, more toned lower body.

Ultimate Workout Plan for ACFT Low Handle Trap Bar Deadlift

The ACFT Low Handle Trap Bar Deadlift is an excellent exercise to build overall strength and power in the lower body. If you’re looking to improve your performance on the Army Combat Fitness Test (ACFT), adding this exercise to your workout routine can be beneficial. Here’s a one-week workout plan to help you master the ACFT Low Handle Trap Bar Deadlift:

Day 1: Lower Body and Abs

• Warm-up: 5-10 minutes of cardio
• Barbell Squats: 3 sets x 10 reps
• Romanian Deadlifts: 3 sets x 10 reps
• ACFT Low Handle Trap Bar Deadlift: 3 sets x 10 reps
• Leg Press: 3 sets x 12 reps
• Bicycle Crunches: 3 sets x 20 reps
• Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body and Abs

• Warm-up: 5-10 minutes of cardio
• Pull-ups: 3 sets x 10 reps
• Barbell Bench Press: 3 sets x 10 reps
• ACFT Low Handle Trap Bar Deadlift: 3 sets x 10 reps
• Dumbbell Flyes: 3 sets x 12 reps
• Plank: 3 sets x 30 seconds
• Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body and Abs

• Warm-up: 5-10 minutes of cardio
• Burpees: 3 sets x 10 reps
• Jumping Jacks: 3 sets x 20 reps
• ACFT Low Handle Trap Bar Deadlift: 3 sets x 10 reps
• Mountain Climbers: 3 sets x 20 reps
• Russian Twist: 3 sets x 12 reps
• Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Lower Body and Abs

• Warm-up: 5-10 minutes of cardio
• Deadlifts: 3 sets x 10 reps
• ACFT Low Handle Trap Bar Deadlift: 3 sets x 10 reps
• Leg Press: 3 sets x 12 reps
• Leg Raises: 3 sets x 10 reps
• Plank to Push-up: 3 sets x 10 reps
• Cool-down: 5-10 minutes of stretching

Remember to start slow and focus on proper form and technique when performing the ACFT Low Handle Trap Bar Deadlift. It’s essential to engage your core muscles throughout the movement and maintain a neutral spine. With consistent practice and effort, you’ll be able to master this excellent exercise and excel on the ACFT!

Conclusion

The ACFT Low Handle Trap Bar Deadlift is an excellent exercise for anyone looking to increase their lower body strength while reducing stress on their lower back. However, as with any exercise, it’s crucial to use proper form and gradually increase the weight to avoid injury and get the most out of the workout. So, if you’re preparing for the ACFT or simply want to increase your lower body strength, give this variation a try and see the results for yourself. Thanks for reading, and keep fit with FitGAG!