⚠️ SAFETY: Heel Hook targets the Ankle joint, knee ligaments (ACL/MCL/LCL), and lower leg structural integrity. Risk: ACL tear (anterior cruciate ligament rupture). Release immediately upon tap.
The heel hook represents one of the most devastating and dangerous submissions in Brazilian Jiu-Jitsu, targeting the ankle joint and knee ligaments through rotational force applied to the heel while controlling the leg. Unlike other leg locks that primarily attack in a linear fashion, the heel hook’s rotational mechanics can cause catastrophic injury to multiple structures simultaneously—including the ACL, MCL, LCL, meniscus, and ankle joint—often before the opponent feels significant pain due to the nature of ligament damage. This delayed pain response makes the heel hook exceptionally dangerous in training environments.
The submission exists in two primary variations: the inside heel hook (rotating toward the inside of the opponent’s leg) and the outside heel hook (rotating toward the outside). The inside heel hook is generally considered more powerful and is typically applied from positions like the saddle (4-11 position), inside ashi-garami, or 50-50 guard. The outside heel hook is commonly finished from outside ashi-garami or cross ashi-garami positions. Both variations require precise leg entanglement systems to prevent the opponent from rotating with the submission, which would dissipate the attacking pressure.
Successful heel hook application demands mastery of positional control, understanding of breaking mechanics, and exceptional judgment regarding application speed and pressure. The technique’s effectiveness increases dramatically with skill level as practitioners develop better leg entanglement control, hip positioning, and sensitivity to defensive movements. Due to its injury potential, many traditional BJJ academies prohibit heel hooks entirely, while others restrict them to brown and black belts. Competition legality varies significantly by ruleset, with IBJJF prohibiting them at most belt levels while organizations like ADCC and EBI embrace them as fundamental techniques.
Category: Joint Lock Type: Leg Lock Target Area: Ankle joint, knee ligaments (ACL/MCL/LCL), and lower leg structural integrity Starting Position: Ashi Garami Success Rates: Beginner 20%, Intermediate 35%, Advanced 55%
Safety Guide
Injury Risks:
| Injury | Severity | Recovery Time |
|---|---|---|
| ACL tear (anterior cruciate ligament rupture) | CRITICAL | 6-12 months with surgical reconstruction, extensive rehabilitation |
| MCL/LCL tear (medial/lateral collateral ligament damage) | CRITICAL | 3-6 months for grade 3 tears, potential permanent instability |
| Meniscus tear (cartilage damage in knee joint) | High | 4-8 weeks to 6 months depending on severity and treatment |
| Ankle ligament damage and joint capsule injury | High | 6-12 weeks, potential chronic instability |
| Tibial/fibular fracture from extreme rotational force | CRITICAL | 3-6 months, potential permanent mobility issues |
Application Speed: EXTREMELY SLOW and progressive - minimum 5-7 seconds from initial pressure to maximum force in training. NEVER apply sudden rotational force.
Tap Signals:
- Verbal tap (primary signal)
- Physical hand tap on opponent or mat
- Physical foot tap with free leg
- Any distress vocalization
- Frantic slapping or waving with hands
- Leg stiffening or immediate defensive reaction
Release Protocol:
- Immediately stop all rotational pressure upon any tap signal
- Release heel grip completely before releasing leg entanglement
- Slowly unwrap leg configuration while maintaining awareness of opponent’s joint
- Allow opponent to extract their leg at their own pace
- Check with training partner about their knee and ankle status
- Report any joint discomfort to instructor immediately, even if minor
Training Restrictions:
- NEVER apply sudden or explosive rotational force in training
- NEVER practice at competition speed with training partners
- NEVER continue pressure if partner’s leg begins rotating with the submission
- Always allow immediate tap access for both hands
- Only train with partners who have explicit experience with heel hook defense
- Prohibited for practitioners below brown belt in most traditional academies
- Never train heel hooks without instructor supervision during initial learning phases
- Stop immediately if any popping, clicking, or unusual sensations occur in opponent’s leg
Key Principles
- Leg entanglement control is primary - the finish is secondary to positional dominance that prevents opponent rotation
- Hip positioning creates breaking mechanics - your hips must be perpendicular to opponent’s leg with heel close to your centerline
- Rotational force targets multiple structures - ankle, knee ligaments, and joint capsules all under stress simultaneously
- Inside position supremacy - controlling inside position on the leg provides superior breaking angles and defensive negation
- Delayed pain response requires extreme caution - ligament damage often occurs before significant pain, making communication critical
- Systematic progression through leg entanglement hierarchy - master ashi-garami control before attempting finishing mechanics
- Defensive awareness informs offensive application - understanding escapes and counters improves both safety and effectiveness
Prerequisites
- Secure leg entanglement position (ashi-garami, saddle, or 50-50 variant) with opponent’s leg controlled between your legs
- Establish inside position control with your leg triangled or locked across opponent’s hip/thigh
- Control opponent’s upper body or arms to prevent them from addressing the leg attack immediately
- Position your hips perpendicular to opponent’s trapped leg with proper angle for rotational leverage
- Secure heel grip with proper cup configuration - fingers behind heel, thumb on top, forearm across achilles tendon
- Ensure opponent’s knee line is controlled - their knee cannot easily rotate away from the breaking angle
- Establish tension in the system - take up slack in leg entanglement before initiating heel rotation
- Verify training partner awareness - confirm both practitioners understand heel hook protocols before engaging
Execution Steps
- Establish dominant leg entanglement position: From standing, passing, or guard engagement, secure an ashi-garami variant (inside ashi, outside ashi, or saddle position). Your outside leg should hook over opponent’s trapped leg while your inside leg controls their hip or triangles across their body. Focus on inside position control - your knee should be inside their knee line. For saddle position specifically, both your legs should be on the same side of opponent’s body with their leg trapped between your legs and their heel near your opposite hip. (Timing: Initial setup phase, 3-5 seconds) [Pressure: Light]
- Hide the heel and secure proper grip configuration: Pull opponent’s heel across your body toward your opposite hip, ‘hiding’ it behind your torso where they cannot easily defend with hand fighting. Cup the heel with both hands - bottom hand wraps under the heel with fingers behind the achilles, top hand reinforces over the foot/ankle. Your forearms should create an ‘X’ or figure-four grip configuration across the top of their foot. The heel should be tight to your chest/shoulder area, not extended away from your body where they can create space. (Timing: 2-3 seconds transition) [Pressure: Moderate]
- Perfect hip positioning and angle creation: Adjust your hips to create perpendicular alignment with opponent’s trapped leg. Your spine should form approximately 90 degrees to their leg, with your body positioned to the side rather than directly in front. Fall to your side/back if necessary to achieve proper angle. Ensure their knee cannot rotate freely by maintaining tight leg entanglement - their foot should be trapped against your ribs/lat area. This perpendicular positioning is critical for rotational mechanics to affect the knee joint rather than just the ankle. (Timing: 1-2 seconds adjustment) [Pressure: Moderate]
- Remove slack and establish system tension: While maintaining heel grip security, extend your hips slightly away from opponent to create tension in the entire leg entanglement system. Their leg should become straight or nearly straight with no bend in the knee. Simultaneously, pull the heel slightly across your centerline to begin pre-loading rotational force. Your legs should squeeze tightly to prevent any gap that would allow them to rotate their hip or extract their leg. This creates a ‘loaded spring’ where all slack is removed before rotational force begins. (Timing: 1-2 seconds loading phase) [Pressure: Moderate]
- Apply slow, progressive rotational force: Maintaining tight heel grip and hip positioning, rotate the heel SLOWLY away from their knee (inside heel hook rotates toward their midline; outside heel hook rotates away from midline). The rotation comes from turning your entire upper body and shoulder girdle, not just twisting with your arms. Think of ‘showing your shoulders to the ceiling’ or ‘opening a steering wheel’ rather than wrenching the foot. Apply force over 5-7 seconds minimum in training, constantly monitoring for tap signals. The breaking mechanism simultaneously torques the ankle while creating rotational stress on knee ligaments that cannot rotate with the foot due to your leg entanglement. (Timing: 5-7 seconds MINIMUM in training (can be <1 second in competition)) [Pressure: Firm]
- Respond to defensive movement and maintain control: As opponent attempts to relieve pressure by rolling, turning, or extracting their leg, adjust your leg entanglement and body position to maintain perpendicular alignment. If they roll toward the inside heel hook, follow their rotation by rolling yourself while maintaining heel and leg control. If they attempt to come up or clear the knee line, extend your hips further to prevent their escape. Advanced practitioners can transition between heel hook variations (inside to outside or vice versa) as opponent’s defensive rotations create new angles. Never chase a finish by increasing speed - instead, improve positional control and allow the mechanics to work systematically. (Timing: Continuous adjustment throughout submission attempt) [Pressure: Moderate]
Opponent Defenses
- Rolling toward the direction of the heel hook to relieve rotational tension (Effectiveness: High) - Your Adjustment: Follow their roll by rotating your own body to maintain perpendicular hip alignment. Some grapplers intentionally allow partial rolling to maintain connection while adjusting to the new angle. In saddle position, your leg configuration may need to transition to maintain inside position as they rotate.
- Attempting to clear the knee line by pulling knee across your body (Effectiveness: High) - Your Adjustment: Extend your hips explosively to create distance and straighten their leg, preventing knee line clearing. Simultaneously increase squeeze pressure with your legs to trap their leg more securely. If they succeed in clearing the knee line, immediately transition to different leg attack or position rather than pursuing compromised heel hook.
- Hand fighting to break heel grip or strip hands from heel (Effectiveness: Medium) - Your Adjustment: Hide the heel deeper behind your torso where their hands cannot reach. Reinforce grip security by transitioning to figure-four or gable grip if they attack one hand. Use your body position (falling to side or back) to make their hand fighting require reaching across distance while you maintain close control.
- Creating space by pushing on your hips or legs with free leg (Effectiveness: Medium) - Your Adjustment: Control their free leg with your far arm by hugging it to prevent push-off leverage. Alternatively, adjust your bottom leg position to block or trap their free leg. Maintain tight squeeze with your legs to prevent gaps from forming even under pushing pressure.
- Attacking your legs or going for counter leg entanglement (Effectiveness: Medium) - Your Adjustment: Prioritize inside position dominance - if you control inside position, their counter attacks are geometrically disadvantaged. Use your top leg to block their attempts at triangling or establishing their own ashi position. In 50-50 scenarios, this becomes a race for proper heel exposure and grip security rather than pure positional control.
- Standing up or attempting to pass back over your legs (Effectiveness: Low) - Your Adjustment: Their standing attempt creates extension in their trapped leg, which actually increases heel hook pressure if you’ve maintained heel control. Extend your hips to follow their height change while keeping heel secured. If they successfully stand, you can sweep them back down or transition to different leg attack as they’re now weighted incorrectly.
Test Your Knowledge
Q1: Why is the heel hook particularly dangerous compared to other submissions, and what specific injury mechanism makes it critical to apply slowly in training? [SAFETY-CRITICAL] A: The heel hook is exceptionally dangerous because it simultaneously attacks multiple structures (ankle joint, ACL, MCL, LCL, meniscus) through rotational force, and ligament damage often occurs before significant pain signals reach the brain due to the nature of ligamentous tissue innervation. This delayed pain response means a training partner may suffer catastrophic knee damage before recognizing they need to tap. The rotational mechanics also mean that once ligaments begin tearing, the failure cascade happens extremely rapidly - often in under one second from ‘uncomfortable’ to ‘surgical reconstruction required.’ This is why minimum 5-7 second progressive application is mandatory in training, allowing partner’s nervous system time to recognize and respond to the threat before structural damage occurs.
Q2: What is the correct immediate action upon seeing or feeling your training partner’s leg begin to rotate with your heel hook application, and why? [SAFETY-CRITICAL] A: Immediately stop all rotational pressure and recognize that your leg entanglement control has failed. When opponent’s leg rotates with the heel, it indicates their hip has successfully turned to follow the submission, which dissipates pressure on the knee joint. Continuing rotation at this point will only cause ankle damage while allowing them to escape. The correct response is to stop the finish attempt, re-establish proper leg entanglement and inside position control, rebuild positional dominance, and only then consider attempting the finish again. Chasing a finish after losing control demonstrates poor technical understanding and creates injury risk without submission benefit.
Q3: What is the relationship between hip positioning (perpendicular vs. frontal alignment) and the heel hook’s breaking mechanics on the knee joint? A: Perpendicular hip positioning (your spine at approximately 90 degrees to opponent’s leg) is essential for rotational force to affect the knee joint rather than just the ankle. When positioned perpendicular and falling to your side, your heel rotation creates torque on their knee while your leg entanglement prevents their femur from rotating with their tibia - this opposing rotational force is what damages knee ligaments. If you remain directly in front of opponent, your rotation allows their entire leg to rotate as a unit, dissipating force and creating only ankle pressure. The perpendicular angle locks their hip rotation with leg entanglement while forcing knee rotation with heel control, creating the mechanical separation that damages ligamentous structures. This is why Danaher emphasizes hip positioning as more important than grip strength in heel hook systems.
Q4: Why is inside position control considered critically important in leg entanglement systems, and how does it relate to both offensive and defensive heel hook scenarios? A: Inside position (your leg controlling inside their knee line across their hip/thigh) provides geometric advantages that determine who can successfully attack and who must defend. The inside position allows you to control opponent’s hip rotation, create better angles for heel exposure, and prevent their leg from rotating with your submission attempts. Simultaneously, it blocks their ability to establish their own inside position for counter-attacks. In symmetrical situations like 50-50, whoever achieves superior inside position gains offensive advantages while their opponent faces defensive compromises. This is why systematic leg entanglement approaches emphasize inside position dominance before pursuing finishes - controlling inside position makes your heel hooks more effective while making opponent’s heel hook attempts geometrically disadvantaged. It’s the foundational concept that determines success in leg entanglement exchanges.
Q5: What are the key differences between inside heel hook and outside heel hook in terms of rotational direction, typical positions, and relative effectiveness? A: Inside heel hook rotates the heel toward the opponent’s body midline (medial rotation), typically applied from inside ashi-garami, saddle position, or 50-50 guard. Outside heel hook rotates the heel away from their midline (lateral rotation), commonly applied from outside ashi-garami or cross ashi-garami. The inside heel hook is generally considered more powerful because the medial rotation creates stronger torque on knee structures and the typical positions (especially saddle) offer superior control over hip rotation. The outside heel hook, while still extremely dangerous, often provides less rotational control and can be more susceptible to rolling defenses. However, both are legitimate finishing techniques, and high-level leg lock systems use them in combination - opponent’s defense against inside heel hook often creates outside heel hook opportunities and vice versa. The choice between them often depends on which position the entry sequences provide rather than one being universally superior.
Q6: How should you adjust your training approach to heel hooks based on your training partner’s experience level with leg entanglements? [SAFETY-CRITICAL] A: Training partner experience level should dramatically affect your heel hook training approach. With experienced leg lockers who understand defensive principles, you can gradually build toward realistic training intensity (still maintaining slow application) while practicing dynamic entries, transitions, and counters. With less experienced partners, you must drastically reduce intensity, focus purely on positional control rather than finishes, clearly communicate each step before executing it, and potentially avoid finishing mechanics entirely depending on their comfort level. Before engaging any heel hook training with new partners, verify their experience level explicitly, demonstrate your control and communication abilities with lighter techniques first, and establish clear protocols for tapping and stopping. Never assume someone understands heel hook dangers based on their belt rank alone - many traditional academies don’t train them even at black belt. Your responsibility as the attacking practitioner is to ensure partner safety through appropriate calibration of intensity, speed, and technique selection based on their demonstrable skill level.
Q7: What is the purpose of ‘hiding the heel’ behind your torso, and how does this relate to preventing opponent’s defensive hand fighting? A: Hiding the heel means pulling opponent’s heel across your body toward your opposite shoulder, positioning it behind your torso where they cannot easily reach with their hands. This serves multiple purposes: it prevents their defensive hand fighting since they must reach across distance while you maintain close control; it positions the heel near your centerline where your body mass can protect it; it creates better leverage angles for rotational force since the heel is closer to your rotational axis; and it makes grip security easier since your arms work in stronger ranges of motion. When the heel is extended away from your body, opponent can easily attack your grips with both hands, strip your control, and begin extracting their leg. By hiding the heel deep, you force them to address other aspects of the position (leg entanglement, inside position, hip positioning) while your finishing mechanics remain protected. This is a fundamental concept across all leg lock systems that separates effective finishing from easily defended attacks.
From Which Positions?
Expert Insights
- Danaher System: The heel hook represents the apex predator of the lower body submission game, but its effectiveness is entirely dependent on systematic positional hierarchy rather than finishing mechanics. Students must understand that the heel hook is not a technique—it is the inevitable conclusion of superior leg entanglement control. The breaking mechanism targets multiple anatomical structures simultaneously through rotational force vectors that oppose the natural range of motion for both ankle and knee joints. What makes this submission uniquely dangerous is the biomechanical reality that ligamentous tissue damage occurs before nociceptive signals reach conscious awareness, creating a temporal gap between structural failure and pain recognition. This necessitates absolute precision in training application speed and constant communication protocols. My systematic approach prioritizes inside position control as the foundational concept—from inside position, your offensive capabilities expand dramatically while opponent’s defensive options compress geometrically. The saddle position provides maximum control by eliminating opponent’s hip rotation while optimizing your rotational leverage through perpendicular alignment. Master the position hierarchy first: standing entries to ashi-garami, ashi-garami inside position battles, transition to saddle, and only then pursue finishing mechanics. The finish itself is merely the expression of positional dominance, and if you require explosive force to achieve the tap, your position was inadequate. Perfect control creates inevitable submission through mechanical advantage alone.
- Gordon Ryan: In modern competition, the heel hook has fundamentally changed strategic calculations because it’s the only lower body submission that reliably finishes at the absolute highest levels of grappling. What separates competition heel hooks from training is the speed and commitment required—in competition, you have maybe two to three seconds from initial pressure to full commitment because elite opponents understand defensive protocols and will immediately address the position. I focus on heel exposure and grip security as the primary determinants of success: if I achieve heel exposure before opponent establishes defensive grips, the finish rate is above 80% at black belt level. My approach differs from pure Danaher systematic methodology in that I’m willing to enter leg entanglements from less-than-perfect positions if I recognize opponent’s lack of leg lock experience or defensive holes. Against Craig Jones, Gordon Nicky Rod—guys with serious leg lock games—I’m extremely cautious about entries and focus on inside position battles. Against opponents without sophisticated leg attack experience, I’ll enter more aggressively to capitalize on their defensive deficits. The key competition distinction is recognizing when to commit fully to the finish versus when to maintain control and wait for better opportunities. In training, slow application is non-negotiable, but you must still train the decision-making processes that competition requires—knowing when your position is secure enough to finish, when to transition to different attacks, and when to abandon the attempt because opponent has neutralized your advantages. Train the positions at high intensity, but always maintain slow finishing mechanics to preserve training partner health for long-term development.
- Eddie Bravo: The heel hook is the ultimate equalizer in no-gi grappling because it allows smaller grapplers to threaten much larger, stronger opponents through mechanical advantage and systematic attacks that don’t rely on superior strength. In 10th Planet system, we approach leg locks through the lens of creating offensive chains that force opponents into defensive dilemmas—if they defend the heel hook, they expose their back; if they defend the back, they expose the heel. The truck position is fundamental to this philosophy because it creates multiple branching attack paths including calf slicers, banana splits, back takes, and transitions to saddle for heel hooks. What makes this particularly powerful is the unfamiliarity factor—most traditional BJJ practitioners spend years training guard passing, sweeps, and back attacks, but relatively little time defending systematic leg attacks. This creates knowledge gaps you can exploit at surprisingly high belt levels. However, the responsibility that comes with this effectiveness is proportional to the technique’s danger. In our training culture, we maintain extremely strict protocols about heel hook application speed, partner selection, and communication because we’ve seen careers ended by training room injuries. I encourage innovation and creativity in leg entanglement entries and transitions—the rubber guard to leg lock transitions, the flexibility-based entries, the scramble situations that create leg exposure—but the finishing mechanics must always prioritize safety over ego. The technique’s power demands respect, and that respect manifests in slow application, constant communication, and absolute adherence to tap protocols. Master the positions, be creative with entries, understand the systems, but always protect your training partners because they’re your most valuable resource for long-term development.