Heel Hook Variations

⚠️ SAFETY: Heel Hook Variations targets the Knee ligaments, ankle joint, and heel structure. Risk: ACL tear (anterior cruciate ligament). Release immediately upon tap.

The heel hook represents one of the most devastating and dangerous submissions in Brazilian Jiu-Jitsu, capable of causing catastrophic knee damage in milliseconds. Unlike other leg locks that primarily attack the ankle joint, heel hooks attack the knee through rotational forces applied to the heel while the knee is trapped. The various heel hook variations—inside heel hook, outside heel hook, and reverse heel hook—differ primarily in the angle of attack and the configuration of the entanglement. Each variation presents unique mechanical advantages and strategic applications depending on the leg entanglement position. The inside heel hook, executed from positions like inside ashi-garami or the saddle, is generally considered the highest percentage finish due to superior hip control and breaking mechanics. The outside heel hook, typically entered from outside ashi-garami or 50-50 guard, attacks from the opposite angle and requires different finishing mechanics. The reverse heel hook, a more specialized variation, involves inverting the typical grip configuration. Understanding the biomechanics of each variation is essential not only for effective application but critically for training safety. The heel hook’s danger stems from the fact that there is often minimal pain before structural damage occurs, making it essential that practitioners understand proper application speed, tap recognition, and release protocols. These techniques should only be practiced by experienced students under qualified instruction with emphasis on controlled, slow application and immediate release upon tap.

Category: Joint Lock Type: Leg Lock Target Area: Knee ligaments, ankle joint, and heel structure Starting Position: Saddle Success Rates: Beginner 30%, Intermediate 50%, Advanced 70%

Safety Guide

Injury Risks:

Injury	Severity	Recovery Time
ACL tear (anterior cruciate ligament)	CRITICAL	6-12 months with surgery
MCL tear (medial collateral ligament)	CRITICAL	3-6 months
LCL tear (lateral collateral ligament)	High	2-4 months
PCL tear (posterior cruciate ligament)	CRITICAL	6-9 months
Meniscus tear	High	4-8 weeks to 6 months depending on severity
Ankle ligament damage	Medium	4-8 weeks

Application Speed: EXTREMELY SLOW - minimum 5-7 seconds in training, NEVER explosive or jerking motions

Tap Signals:

• Verbal tap (primary signal when hands trapped)
• Physical hand tap on opponent or mat
• Physical foot tap with free leg
• Any distress signal or unusual sound
• Loss of resistance or going limp

Release Protocol:

1. Immediately release heel grip upon any tap signal
2. Slowly rotate leg back to neutral position (reverse the breaking direction)
3. Release leg entanglement controls gradually
4. Do not suddenly drop or release the leg
5. Check with partner verbally after release
6. Allow partner to test knee mobility before continuing

Training Restrictions:

• NEVER apply heel hooks with speed or explosive force in training
• NEVER practice heel hooks without instructor supervision initially
• Beginners should NOT practice heel hooks - minimum blue belt or instructor approval required
• Always allow immediate tap access - never trap both arms
• Stop IMMEDIATELY at the first sign of discomfort - do not wait for pain
• Never use competition finishing speed in the training room
• Communicate constantly with training partner about pressure level
• Check belt level requirements - many academies restrict heel hooks to brown/black belt only

Key Principles

• Hip Control Dominance - Superior hip positioning and control are more important than grip strength; the hips generate the breaking force
• Knee Line Principle - The opponent’s knee must be controlled and aligned properly relative to your hips to generate effective rotational force
• Breaking Mechanics - All heel hooks work through external rotation of the lower leg while the knee is trapped, creating torque on the knee joint
• Grip Configuration - The finish grip (figure-four, Gable grip, or palm-to-palm) must secure the heel while allowing hip rotation to generate force
• Angle of Attack - Different variations (inside, outside, reverse) require different body angles and hip positions relative to the opponent’s leg
• Slow Pressure Application - In training, pressure must be applied gradually over 5-7 seconds minimum to allow partner time to tap before injury
• Immediate Release Protocol - The instant a tap occurs, reverse the rotation and release the heel grip completely before releasing leg control

Prerequisites

• Establish leg entanglement control (ashi-garami, saddle, 50-50, or other leg entanglement position)
• Secure opponent’s heel with proper grip configuration (heel must be controlled against your torso/armpit)
• Control opponent’s knee line - prevent them from turning their knee toward their chest or away from danger
• Establish hip positioning - your hips must be in position to generate rotational force on their trapped leg
• Break opponent’s defensive grips on their own leg or pants (they cannot be allowed to grab their own knee/shin)
• Control upper body to prevent them from sitting up and compromising your control (hand on chest, collar grip, or head control)
• Ensure your legs are configured correctly for the specific variation (inside vs outside ashi determines variation used)

Execution Steps

1. Secure heel control grip: From established ashi-garami position, reach across your body and grab opponent’s heel. For inside heel hook, your arm reaches across to grab their heel on the side away from you. Configure your grip (figure-four, Gable grip, or palm-to-palm depending on preference) so the heel is pulled tight to your chest/armpit area. The heel should be anchored against your body, not just held in your hands. Your forearm creates a lever across the back of their ankle and Achilles. (Timing: Establish grip during initial leg entanglement or transition) [Pressure: Light]
2. Tighten leg entanglement and control knee line: Ensure your legs are properly configured around their trapped leg. Your outside leg should hook across their hip (for saddle) or their thigh (for inside ashi), while your inside leg triangles under their knee or controls their far leg. The key is preventing them from turning their knee away from danger or toward their chest. Their knee must remain pointing in the vulnerable direction. Squeeze your knees together to increase control. Pull their leg tight to your body with your entangling legs. (Timing: Simultaneous with heel grip establishment) [Pressure: Moderate]
3. Break defensive hand grips: Opponent will almost certainly grip their own leg, grabbing their shin or knee to prevent rotation. You must break this grip before finishing. Use your free hand to strip their grip away - grab their wrist or forearm and pull/peel it off their leg. Alternatively, use your free hand to post on their chest or face to create distance and break their defensive posture. Some variations involve using your free hand to control their far leg or opposite ankle. Once their grip is broken, immediately proceed to the finish before they can re-establish defense. (Timing: Before applying finishing rotation) [Pressure: Firm]
4. Position hips for rotational force: Adjust your hip position relative to their trapped leg. For inside heel hook, your hips should be positioned so that when you rotate your torso, it generates external rotation on their lower leg. The opponent’s knee should remain relatively stable while their foot rotates outward. Your body should be perpendicular or at an angle to their leg, not parallel. Some practitioners prefer to get their hips very close to their opponent’s knee (saddle position provides optimal hip placement). Test your position by making small rotational movements - if the heel moves but the knee doesn’t rotate, your position is wrong. (Timing: Adjustment made just before finishing rotation) [Pressure: Moderate]
5. Generate rotational force through hip movement: The finish comes from rotating your entire torso/hips while keeping the heel anchored to your body, NOT from twisting with your arms. Think of your upper body and the opponent’s heel as one unit - when you rotate your torso externally (away from their leg), their heel rotates with you while their knee remains trapped. The rotation should be smooth and controlled, especially in training. Your arms simply maintain the connection between heel and torso; your hips do all the work. Rotate your shoulders and chest toward the mat on the heel side. In training, this rotation should take 5-7 seconds minimum with constant communication. (Timing: Final finishing movement, applied SLOWLY in training) [Pressure: Maximum]
6. Maintain control and release properly upon tap: As you apply rotational pressure, maintain all control points - heel grip, leg entanglement, hip position. The submission is complete when opponent taps or when you feel the ligaments begin to strain (in competition). In training, STOP at the first sign of resistance or discomfort - NEVER push through to the injury point. The instant your partner taps (by any method - verbal, hand, foot, or distress signal), immediately reverse the rotation to neutral, release the heel grip gently, and slowly release the leg entanglement. Do not jerk or drop the leg suddenly. Ask your partner verbally if they are okay before resetting. (Timing: Throughout finish and especially during release) [Pressure: Light]
7. Variation adaptation for outside and reverse heel hooks: For outside heel hook from outside ashi-garami, the mechanics are similar but mirrored - you attack the heel that is on your side, and the rotation direction is opposite (internal rotation of your torso generates the breaking force). The outside variation often requires more arm strength and is generally less secure. For reverse heel hook, the grip is inverted (your palm faces opposite direction), changing the leverage and finishing mechanics. Regardless of variation, the principles remain: control the knee line, secure the heel to your body, generate force with hip rotation (not arm twisting), and apply EXTREMELY slowly in training. (Timing: Variation selection based on leg entanglement position) [Pressure: Moderate]

Opponent Defenses

• Grabbing their own knee or shin to prevent leg rotation (Effectiveness: High) - Your Adjustment: Use free hand to strip their grip - grab their wrist/forearm and pull it away from their leg, or post on their chest to create distance and break their defensive frame. Alternatively, switch to attacking the other leg if they’re overcommitted to defending one side. Some finishers prefer to establish a collar grip or head control to prevent them from sitting up and accessing their defensive grips.
• Turning their knee toward their chest (creating internal rotation) to relieve pressure on ligaments (Effectiveness: High) - Your Adjustment: Tighten your leg entanglement to prevent knee movement - squeeze your knees together and pull their leg closer to your body with your inside leg triangle. If in saddle, ensure your outside leg is hooked deeply across their hip. Your leg configuration must trap their knee in the vulnerable position. Some practitioners address this by switching to a toe hold or straight ankle lock if the knee escape is too advanced.
• Rolling in the direction of the heel hook to relieve rotational pressure (Effectiveness: Medium) - Your Adjustment: Follow their roll by rotating with them while maintaining heel control and leg entanglement. In many cases, their roll actually improves your position (e.g., rolling from inside ashi into saddle/honey hole). Stay connected to their hips with your legs and maintain heel pressure throughout the roll. Your goal is to remain perpendicular to their leg regardless of orientation changes.
• Sitting up and posting hands on mat to create base and escape angle (Effectiveness: Medium) - Your Adjustment: Use your free hand to control their upper body - post on their chest, grab their collar, or control their head to prevent them from fully sitting up. Some practitioners prefer to elevate their own hips while pulling opponent’s heel, which forces them back to the mat. If they do manage to sit up significantly, you may need to transition to a different position or release and re-enter.
• Clearing the outside leg (in saddle/ashi) to escape the entanglement entirely (Effectiveness: High) - Your Adjustment: Your outside leg must be heavy and actively hooking - don’t let it be passive. Drive your outside leg across their hip and keep your heel hooked to their far side. If they start to clear it, immediately hide your heel deeper around their body or switch to inside position. Some practitioners establish a triangle configuration with their legs before finishing to prevent this escape. If entanglement is lost, release the heel immediately and reset position.

Common Mistakes

• Mistake: Using arm strength to twist the heel instead of hip rotation [Medium DANGER]
  • Consequence: Ineffective submission with high risk of losing position; opponent can easily defend when force comes from arms alone. Also greatly increases risk of tearing your own bicep tendon from strain.
  • Correction: Anchor the heel firmly to your chest/armpit so it cannot move relative to your torso. Generate all rotational force by turning your hips and shoulders - your arms are merely the connection point. Think ‘rotate your whole body’ not ‘twist the heel.’ Practice this mechanic slowly with cooperative partner to develop proper muscle memory.
• Mistake: Applying the heel hook with speed or explosive force in training [CRITICAL DANGER]
  • Consequence: CATASTROPHIC KNEE INJURY to training partner - ACL, MCL, LCL, PCL tears possible, career-ending damage, requires surgery and 6-12 months recovery. Loss of training partners and potential expulsion from academy.
  • Correction: In training, ALWAYS apply heel hooks with SLOW, progressive pressure over minimum 5-7 seconds. Communicate constantly with partner. Stop at first resistance. Remember: heel hooks cause structural damage BEFORE pain - your partner may not realize they’re injured until it’s too late. Save speed for competition only, if allowed by ruleset.
• Mistake: Poor knee line control allowing opponent to rotate knee away from danger [Low DANGER]
  • Consequence: Submission fails completely as opponent escapes breaking mechanics; opponent may even reverse position or pass your guard if your legs become disengaged trying to chase the heel hook.
  • Correction: Before applying finish, ensure leg entanglement is tight and opponent’s knee is trapped in vulnerable position. Squeeze knees together, pull their leg close with your inside leg triangle or saddle configuration. Their knee should not be able to rotate toward their chest or away from your body. If they’re escaping the knee line, tighten entanglement first, finish second.
• Mistake: Failing to break opponent’s defensive hand grips before finishing [Low DANGER]
  • Consequence: Submission is stalled; opponent maintains defensive position indefinitely; you may exhaust yourself trying to finish against their grip strength; opponent may escape or even counter-attack if you commit too much to a failed finish.
  • Correction: Systematically remove their defensive grips with your free hand before attempting the finish rotation. Grab their wrist and pull it off their leg, or post on their chest to create distance. Some practitioners use their free hand to control opponent’s far leg, making it harder for them to grip defensively. Don’t try to power through their grip - break it methodically.
• Mistake: Continuing to apply pressure after partner taps or shows distress [CRITICAL DANGER]
  • Consequence: SEVERE INJURY to training partner - multiple ligament tears, possible career-ending knee damage, surgery required, loss of trust and training partners, potential legal liability, academy disciplinary action or expulsion.
  • Correction: Develop immediate tap recognition and release reflex. The INSTANT you feel/hear a tap or any distress signal, immediately reverse rotation to neutral and release heel grip. Practice this release protocol every single repetition. If unsure whether they tapped, RELEASE and ask verbally. Better to let go of 100 submissions unnecessarily than to injure one training partner. This is non-negotiable training etiquette.
• Mistake: Improper heel grip positioning with heel not secured against torso [Low DANGER]
  • Consequence: Heel slips out during finish attempt, submission fails, opponent escapes; alternatively, creates cranking motion that causes pain without effective breaking mechanics (pain without progress).
  • Correction: The heel must be anchored tightly to your chest or armpit area, not floating in space held only by hand strength. Your forearm should cross the back of their Achilles/ankle. Configure your grip (figure-four, Gable, or palm-to-palm) so that your body and their heel move as one unit. Test the connection before rotating - if the heel can slip within your grip, it’s not secure enough.
• Mistake: Wrong variation for the leg entanglement position [Low DANGER]
  • Consequence: Biomechanically inefficient finish that is easy to defend; you may even expose yourself to counters or sweeps if you’re trying to force the wrong angle.
  • Correction: Inside ashi and saddle positions typically require inside heel hook (attacking far heel). Outside ashi typically requires outside heel hook (attacking near heel). 50-50 can use either depending on configuration. Learn to recognize which variation matches your entanglement position. If the mechanics feel wrong or weak, check whether you’re using the correct variation for your position.
• Mistake: Neglecting to control opponent’s upper body during finish [Medium DANGER]
  • Consequence: Opponent sits up, establishes base, and escapes the submission; they may even pass your guard or establish top position if you’re overextended trying to hold the heel hook.
  • Correction: Use your free hand to control opponent’s upper body throughout the submission. Post on their chest, grab their collar, or control their head/shoulder to prevent them from fully sitting up. Your leg entanglement also helps control their hips. Maintain this control especially during the finishing rotation - don’t become so focused on the heel that you forget positional control.

Variations

Inside Heel Hook from Saddle/Honey Hole: The highest percentage heel hook variation, executed from the saddle (honey hole) position where your outside leg hooks across opponent’s hip and your inside leg triangles under their knee. You attack the heel on the side away from you (far heel). This position provides maximum hip control and optimal breaking mechanics. The saddle configuration traps their knee in the most vulnerable position for external rotation. (When to use: Primary finishing position for most heel hook attempts. Enter saddle from single leg X-guard, inside ashi-garami, or off failed guard passes. This is the ‘money position’ emphasized in modern leg lock systems.)

Inside Heel Hook from Inside Ashi-Garami: Executed from inside ashi position where your outside leg is across their hip and inside leg controls their far leg. You attack the far heel with same mechanics as saddle but from a less dominant position. This is often the entry position before transitioning to full saddle. Hip control is good but not as complete as saddle. (When to use: Use when you’ve entered inside ashi but haven’t yet established full saddle. Can finish from here if opponent is defending the saddle transition. Often used as transitional position while working toward saddle.)

Outside Heel Hook from Outside Ashi-Garami: Executed from outside ashi position where your inside leg is across their hip and outside leg controls their far leg. You attack the near heel (the one on your side) using internal rotation of your torso rather than external rotation. The grip and mechanics are mirrored from inside heel hook. This variation generally requires more upper body strength and is considered less secure. (When to use: Use when you’ve entered outside ashi-garami position, often from failed straight ankle lock attempts, certain DLR entries, or 50-50 variations. Some modern systems emphasize transitioning from outside ashi to inside ashi rather than finishing the outside heel hook.)

50-50 Heel Hook (Inside or Outside): Executed from 50-50 guard position where both partners have mirrored leg entanglements. Either inside or outside heel hook can be attempted depending on which leg you’re attacking and your body position. The 50-50 position provides strong defensive capabilities but requires precise hip positioning for offensive finishing. Both practitioners can potentially attack simultaneously. (When to use: Use when 50-50 position has been established, often from failed deep half guard passes, certain guard pull entries, or transitional scrambles. Requires strong understanding of 50-50 dynamics. Many practitioners prefer to exit 50-50 to saddle rather than finish from here.)

Reverse Heel Hook: A specialized variation where the grip configuration is inverted - your palm faces the opposite direction compared to standard heel hook, changing the leverage and rotation mechanics. This variation is less common and generally considered more difficult to finish. It can be entered from certain scrambles or when your standard grip is compromised. (When to use: Use when standard grip configurations are not available due to opponent’s defense, or when transitioning between leg entanglement positions. Some practitioners use this as a backup option if their primary heel hook is being defended. Requires specific practice to develop effective finishing mechanics.)

Heel Hook from X-Guard/Single Leg X Transition: Entry to heel hook positions (typically ending in inside ashi or saddle) initiated from X-guard or single leg X-guard. From single leg X, transition your outside leg from behind their leg to across their hip, establishing inside ashi, then advance to saddle while securing heel control. This is a high-percentage entry in no-gi grappling. (When to use: Use when you’ve established X-guard or single leg X-guard and opponent is defending the sweep or standing. The transition to leg entanglement and heel hook becomes available when they base out or square up their hips. Featured prominently in modern no-gi competition strategy.)

Test Your Knowledge

Q1: What is the primary anatomical target of a heel hook and why is it more dangerous than most other submissions? [SAFETY-CRITICAL] A: The heel hook primarily targets the knee joint, specifically attacking the ACL, MCL, LCL, and PCL ligaments through rotational force applied via the heel while the knee is trapped. It is more dangerous than most submissions because these ligaments can rupture with minimal warning pain - structural damage often occurs before the defender feels significant discomfort, meaning they may not realize they need to tap until permanent injury has already occurred. This is unlike joint locks such as armbars or kimuras where pain provides clear warning before structural damage.

Q2: What are the biomechanical differences between inside heel hook and outside heel hook, and which is generally considered more effective? A: The inside heel hook attacks the far heel (away from you) from inside ashi or saddle position, using external rotation of the torso while the knee is trapped to generate breaking force. The outside heel hook attacks the near heel from outside ashi position, using internal rotation of the torso. The inside heel hook is generally considered more effective because positions like saddle/honey hole provide superior hip control and optimal alignment for rotational force generation. The outside heel hook typically requires more upper body strength and provides less secure control, though it can be effective from certain positions.

Q3: Why is controlling the opponent’s knee line essential for a successful heel hook, and what happens if this control is lost? A: Controlling the knee line means preventing the opponent from rotating their knee toward their chest or away from the dangerous alignment. This control is essential because the heel hook’s breaking mechanics depend on the knee remaining in a vulnerable position while rotational force is applied to the heel - if the opponent can rotate their knee (especially internal rotation toward their chest), they can relieve the rotational stress on the ligaments and escape the submission. Loss of knee line control means the submission fails, and the opponent may escape the entire leg entanglement or even reverse position.

Q4: What is the correct protocol for releasing a heel hook immediately upon your partner tapping in training? [SAFETY-CRITICAL] A: Upon any tap signal (verbal, hand tap, foot tap, or distress signal), immediately: 1) Stop all rotational pressure, 2) Reverse the rotation back to neutral position (rotate in the opposite direction to remove stress), 3) Release the heel grip gently without jerking, 4) Slowly release the leg entanglement controls, 5) Do not suddenly drop or release the leg, 6) Verbally check with your partner that they are okay, 7) Allow them to test their knee mobility before continuing. The entire release should be controlled and deliberate, reversing the submission mechanics smoothly.

Q5: Explain the proper finishing mechanics for a heel hook - where should the force be generated from and what role do the arms play? A: The force for a heel hook must be generated from hip rotation, not arm strength. The heel should be anchored firmly to your chest/armpit area so that it moves with your torso as one unit. Your arms create the connection between the heel and your body, but they do not twist or crank - they simply maintain the attachment. The finish comes from rotating your entire torso/shoulders externally (for inside heel hook) or internally (for outside heel hook), which generates rotational force on the opponent’s heel while their knee remains trapped. Think of rotating your whole body, not twisting the heel with your arms.

Q6: What minimum skill level should be required before practitioners train heel hooks, and what are the essential safety restrictions for training? [SAFETY-CRITICAL] A: Heel hooks should generally be restricted to minimum blue belt level with explicit instructor approval, though many academies reserve them for brown/black belt only due to injury risk. Essential safety restrictions include: 1) ALWAYS apply with extremely slow, progressive pressure (5-7 seconds minimum), 2) NEVER use explosive or jerking motions, 3) Practice only under qualified supervision initially, 4) Always allow immediate tap access, 5) Stop at first sign of resistance/discomfort, don’t wait for pain, 6) Never use competition speed in training, 7) Constant verbal communication with partner about pressure level, 8) Immediate release protocol upon any tap signal. These restrictions are non-negotiable for safe training.

Q7: How do you systematically address an opponent’s defensive hand grips when attempting a heel hook? A: When opponent grabs their own knee or shin defensively, you must systematically remove this grip before attempting the finish: 1) Use your free hand to grab their wrist or forearm, 2) Pull/peel their grip off their leg with controlled force, 3) Alternatively, post your free hand on their chest or face to create distance and break their defensive frame, 4) Some practitioners establish collar grip or head control to prevent opponent from sitting up and accessing defensive grips, 5) Once grip is broken, immediately proceed to finish before they can re-establish defense. Do not try to power through their grip with rotational force alone - this is ineffective and dangerous.

Q8: What are the warning signs that a training partner may be injured during heel hook practice, and what should you do if you observe them? [SAFETY-CRITICAL] A: Warning signs include: unusual sounds from the knee (popping, cracking), sudden loss of resistance (leg goes limp), verbal distress signals, visible distress on their face even without tap, inability to tap due to arm position, or partner continuing to resist past normal range without tapping. If you observe any of these signs: 1) IMMEDIATELY release all pressure and reverse rotation to neutral, 2) Completely release the submission, 3) Verbally check if they are okay, 4) Stop training and allow them to assess their knee, 5) If there’s any indication of injury, suggest they see medical professional and inform the instructor, 6) Never pressure them to continue training if they’re uncertain about injury status. Better to stop unnecessarily 100 times than to cause one serious injury.

Training Progressions

Technical Understanding Phase (Weeks 1-2)

• Focus: Learn biomechanics, positions, and safety protocols without live resistance. Study differences between inside, outside, and reverse variations. Understand injury mechanisms and why heel hooks are dangerous.
• Resistance: None
• Safety: Memorize release protocol, tap signals, and application speed requirements. Practice finding saddle/ashi positions without finishing. Watch instructional content on injury prevention. Understand that heel hooks should not be practiced until instructor approves readiness.

Slow Cooperative Practice Phase (Weeks 3-4)

• Focus: Practice entering positions (saddle, inside ashi) and establishing heel control with fully cooperative partner. Execute finish rotation EXTREMELY slowly (10+ seconds) with constant verbal communication. Focus on proper hip position and rotational mechanics, not finishing.
• Resistance: Zero resistance
• Safety: Both partners communicate constantly (‘pressure okay?’, ‘feel that?’). Attacker stops at 20% pressure maximum. Defender taps early and often. Practice release protocol every repetition. Both partners monitor each other for proper technique and safety.

Positional Control Development Phase (Weeks 5-8)

• Focus: Develop entries to leg entanglement positions from guards, transitions, and scrambles. Practice maintaining saddle/ashi positions against mild resistance. Work on breaking defensive grips and controlling knee line. Still no fast or forceful finishes.
• Resistance: Mild resistance
• Safety: Partner provides enough resistance to challenge control but not enough to require forceful finishing. Continue extremely slow application (7+ seconds). Emphasis on control positions and setups rather than explosive finishes. Instructor supervision required for all training.

Defensive Skills Development Phase (Weeks 9-12)

• Focus: Learn and practice escapes from leg entanglements, knee line defense, and proper defensive grips. Understand positional hierarchy in leg entanglement game. Practice recognizing when to tap preventatively before pressure becomes dangerous.
• Resistance: Realistic resistance
• Safety: Learn to tap early based on position recognition, not pain. Understand that heel hooks can injure before pain warning. Practice defensive grips and escapes that prevent opponent from completing setup. Develop awareness of when you’re in danger vs. relatively safe within the position.

System Integration Phase (Weeks 13-24)

• Focus: Integrate heel hook attacks and defenses into full rolling with specific restrictions: heel hooks allowed only from established positions, with mandatory slow application, and between approved training partners of similar skill level. Begin to understand strategic decision-making in leg entanglement game.
• Resistance: Full resistance
• Safety: Both partners must explicitly agree before rolling with heel hooks allowed. Continue slow application requirement (5-7 seconds minimum). Tap early based on position, not waiting for pressure. Track any close calls or dangerous moments and discuss with instructor. Build culture of mutual safety and trust.

Advanced Application and Teaching Phase (Months 6+ (ongoing))

• Focus: Refine finishing details, chain heel hooks with other leg attacks, develop high-level entries and transitions. Begin teaching heel hook safety to junior students under instructor supervision. Study competition footage and modern meta-game developments.
• Resistance: Full resistance
• Safety: Maintain training safety protocols regardless of skill level - NEVER become complacent. Model excellent safety behavior for junior students. Understand competition vs. training distinction clearly. Continue to emphasize preventative tapping and slow application. Recognize that safety culture must be constantly reinforced, not assumed.

From Which Positions?

• Saddle
• Honey Hole
• Inside Ashi-Garami
• Outside Ashi-Garami
• Cross Ashi-Garami
• 50-50 Guard
• Backside 50-50
• Ushiro Ashi-Garami
• Single Leg X-Guard
• Reverse De La Riva Guard

Related Submissions

• Heel Hook
• Inside Heel Hook
• Outside Heel Hook
• Kneebar
• Kneebar Variations
• Kneebar from 50-50
• Straight Ankle Lock
• Toe Hold
• Toe Hold Variations
• Toe Hold from 50-50
• Calf Slicer
• Calf Slicer from 50-50
• Estima Lock
• Heel Hook Dilemma
• Achilles Lock

Additional Related Content

• Ashi Garami - Parent position family for all heel hook variations
• Danaher Leg Lock System - Systematic framework for heel hook entries and finishes
• Craig Jones Leg Lock System - Modern competitive application of heel hook variations
• Garry Tonon Leg Lock to Back System - Strategic system combining heel hooks with back takes
• Lachlan Giles Leg Lock Defense Framework - Essential defensive principles against heel hook attacks
• Straight Footlock to Kneebar Chain - Common leg attack sequence that can transition to heel hooks
• X-Guard to Ashi Transition - High-percentage entry path to heel hook positions
• Inside Ashi Entry - Primary transition to establish inside heel hook position
• Outside Ashi Entry - Entry method for outside heel hook variations
• Saddle Entry from Top - Offensive entry to dominant heel hook position
• Saddle Defense - Critical defensive knowledge for preventing heel hook finishes
• Leg Entanglement - Fundamental principle underlying all heel hook positions

Expert Insights

• Danaher System: The heel hook represents the apex predator of the leg entanglement game - it is the submission that makes all other leg attacks dangerous by proxy, as opponents fear the heel hook so intensely that they make mistakes defending inferior attacks. The systematic approach to heel hooks begins with understanding that position is everything: the saddle position provides approximately 80% control compared to inside ashi’s 60% and outside ashi’s 40%, which is why our system emphasizes entering and maintaining saddle above all other considerations. The mechanics are deceptively simple - the heel must be anchored to your torso creating a fixed point, your legs must trap the knee in vulnerable alignment, and your hips generate rotational force through body rotation not arm strength - yet these mechanics must be executed with surgical precision. The common error I observe is practitioners attempting to finish through arm cranking or muscular force, which not only fails mechanically but creates tremendous injury risk through jerking motions. In training, the application speed must be glacially slow - we’re talking 7 to 10 seconds of progressive pressure - because ligament damage occurs before pain sensation in heel hooks, meaning your partner’s tap may come after injury has already occurred if you apply with speed. The safety protocol is sacred: immediate recognition of tap signals, instant reversal of rotation to neutral, controlled release of all grips and entanglements. There are no exceptions to these safety requirements. Regarding variations, understand that inside heel hook from saddle is your primary weapon representing perhaps 70% of finishes, outside heel hook is situational accounting for 20%, and reverse heel hook is specialized at perhaps 5-10% - your training time should reflect these percentages. The strategic depth comes from understanding how heel hook threat creates opportunities for back takes, sweeps, and other leg attacks as opponents defend in predictable patterns.
• Gordon Ryan: Look, heel hooks are the most devastating weapon in no-gi grappling and they’ve completely changed the competitive meta-game over the last decade - if you can’t attack and defend heel hooks at a high level, you simply cannot compete at elite no-gi competition anymore, period. The difference between training and competition application is night and day: in training I’m applying heel hooks over 7-10 seconds with constant communication and early tapping, but in competition if I get to saddle position with heel control it’s over in 1-2 seconds because I’m not giving time to tap, I’m breaking the knee immediately. That’s the reality of high-level competition. The key to my success with heel hooks is that I use them as part of a complete leg entanglement system - I’m threatening kneebars, toe holds, ankle locks, and transitions to the back, which creates defensive dilemmas where opponents have to choose which threat to defend, and that’s when the heel hook becomes available. My preferred setup is entering saddle from single leg X-guard, which I can establish from almost any seated guard position - once I get that position, my finish rate is probably 90%+ at the black belt level. The technical detail most people miss is hip positioning: your hips need to be right next to their knee joint, not far away connected only by your arms, because close hip position generates exponentially more rotational force with less effort. In competition I’m looking to enter saddle, establish heel control, break their defensive grips in one explosive motion, and finish immediately. But here’s the important distinction - in the training room I’m a completely different person with heel hooks, super controlled and slow, because injuring training partners is not only morally wrong but it’s incredibly stupid strategically since you lose training partners and develop a reputation that makes people avoid training with you. Save the killer instinct for competition where the rules allow it and both competitors accept the risk.
• Eddie Bravo: Heel hooks are where rubber guard meets modern leg locks - it’s all about control and creating situations where your opponent is completely stuck and has to choose between bad option A and worse option B, that’s the 10th Planet philosophy man. We’ve been working heel hook games at 10th Planet for years, especially integrating them with our twister side control and truck positions, creating these hybrid attacks where if they defend the calf slicer we switch to heel hook, if they defend heel hook we take the back, it’s beautiful jiu jitsu. The thing about heel hooks that’s so gnarly is they’re the great equalizer - a smaller person with good heel hook technique can finish much bigger, stronger opponents because it’s pure mechanics and leverage, size and strength matter way less than almost any other submission. Our approach emphasizes the saddle position which we sometimes call the ‘honey hole’ - it’s that position where you’ve got their leg trapped, your outside leg is hooked across their hip, inside leg controlling underneath, and you’ve got their heel locked to your body - from there the finish is basically inevitable if you know the mechanics. Safety-wise, this is super important and we drill this constantly at 10th Planet: in the training room, heel hooks are applied SLOW, like molasses slow, with constant communication, and everybody understands that tapping to position is smart jiu jitsu not weakness - if I’m in saddle position and you’ve got heel control established, I’m tapping before you even start applying pressure because I know what’s coming and I’m not trying to get injured in practice. The innovation we’re bringing to heel hooks is combination attacks - we’re chaining them with electric chairs, calf slicers, and twister controls to create these decision trees where every defensive choice leads to another submission. But let me be crystal clear on something: the training culture around heel hooks has to be built on trust and safety. We don’t tolerate cowboys who crank heel hooks in the training room - that gets you kicked out immediately, no exceptions. Competition is one thing, training is sacred, and anybody who doesn’t understand that distinction doesn’t belong in our academy.