⚠️ SAFETY: Inside Heel Hook targets the Ankle, knee ligaments, and surrounding connective tissue. Risk: ACL, MCL, or LCL tear or rupture. Release immediately upon tap.
The Inside Heel Hook is one of the most powerful and dangerous leg locks in Brazilian Jiu-Jitsu, targeting the ankle joint, knee ligaments (ACL, MCL, LCL), and surrounding connective tissue through rotational force. Applied primarily from Inside Ashi-Garami (inside leg entanglement position), this submission creates torque on the opponent’s leg by controlling the heel and rotating it against the natural range of motion of the knee joint. The Inside Heel Hook differs from the Outside Heel Hook in the direction of rotation and the leg entanglement configuration—the inside position places your inside leg across the opponent’s hip while your outside leg hooks over their trapped leg, creating a figure-four control that isolates the limb. This submission is notorious for its rapid finish time and the difficulty opponents face in recognizing when they are in danger, as there is often minimal pain before catastrophic ligament damage occurs. The mechanical advantage created by proper hip placement and heel control generates enormous rotational force that can rupture ligaments in under one second when applied at full speed, making it absolutely essential that practitioners understand the safety protocols and training progressions before attempting this technique. The systematic development of inside heel hook mechanics requires mastery of leg entanglement entries, positional control maintenance, and precise finishing mechanics that prioritize control over speed in all training applications.
Category: Joint Lock Type: Leg Lock Target Area: Ankle, knee ligaments, and surrounding connective tissue Starting Position: Inside Ashi-Garami Success Rates: Beginner 20%, Intermediate 40%, Advanced 65%
Safety Guide
Injury Risks:
| Injury | Severity | Recovery Time |
|---|---|---|
| ACL, MCL, or LCL tear or rupture | CRITICAL | 6-12 months with surgery, potential permanent instability |
| Meniscus tear | High | 3-6 months, may require surgical repair |
| Ankle ligament damage | High | 6-12 weeks for severe sprains |
| Popliteal artery damage (rare but catastrophic) | CRITICAL | Medical emergency requiring immediate surgical intervention |
Application Speed: EXTREMELY SLOW - minimum 5-7 seconds in training, stop at first sign of resistance
Tap Signals:
- Verbal tap (“TAP” or any vocalization)
- Physical hand tap on partner or mat
- Physical foot tap on mat or partner
- Any distress signal including arm waving
- Slapping the mat repeatedly
Release Protocol:
- Immediately stop all rotational pressure the instant partner taps
- Release heel control by opening hands completely
- Release leg entanglement by straightening both legs and moving hips away
- Do not apply any additional pressure during release sequence
- Check with partner verbally before continuing training
Training Restrictions:
- Never apply explosive or sudden rotational force in training
- Never train this submission without instructor supervision initially
- Never use competition speed finishing mechanics in training
- Never practice on partners with existing knee injuries without clearance
- Always maintain communication throughout drilling
- Absolutely forbidden for beginners without extensive positional training first
Key Principles
- Control before submission: Establish dominant inside ashi-garami position with opponent’s leg fully isolated before attempting finish
- Hip position creates leverage: Your hip placement across opponent’s hip prevents their escape and creates the fulcrum for rotational force
- Heel control is everything: Five-finger grip on heel with thumb on Achilles tendon creates unbreakable connection to opponent’s lower leg
- Rotation comes from hips and core, not arms: Finishing power generates from hip extension and torso rotation, not muscular arm strength
- Control opponent’s free leg: Monitor and control opponent’s free leg to prevent them from creating frames or escape angles
- Pressure toward toes: The direction of force should be toward the opponent’s toes while rotating externally, not pulling straight back
- Maintain constant tension: Never allow slack in the system; continuous pressure prevents explosive escape attempts and maintains control
Prerequisites
- Establish inside ashi-garami position with your inside leg across opponent’s hip and outside leg hooking over their trapped leg
- Isolate opponent’s leg completely so their knee cannot rotate freely to relieve pressure
- Secure five-finger heel grip with both hands, thumbs on Achilles tendon, fingers wrapped around heel bone
- Position your hips close to opponent’s hip to create proper leverage angle and prevent space for escape
- Control opponent’s free leg with leg positioning or by pinning it with your leg entanglement
- Ensure opponent’s trapped leg is straight or slightly bent, not deeply flexed which reduces submission effectiveness
- Establish upper body control or awareness of opponent’s hand fighting to prevent them from stripping your heel grip
Execution Steps
- Secure inside ashi-garami control: From leg entanglement or guard position, establish inside ashi-garami by placing your inside leg across opponent’s hip (your left leg across their right hip if attacking their right leg) and hooking your outside leg over the back of their trapped leg. Ensure your outside leg hooks deeply, with your heel pulling their leg toward you while your inside leg prevents hip rotation. This configuration isolates the opponent’s leg and creates the foundation for heel control. (Timing: 2-3 seconds to establish secure position) [Pressure: Moderate]
- Attack the heel grip: Reach across your body with both hands and establish a five-finger grip on opponent’s heel. Your thumbs should be positioned on the Achilles tendon with fingers wrapped around the heel bone. The grip should be palm-to-palm with fingers interlaced for maximum strength, or cupping grip with one hand reinforcing the other. Pull the heel tightly to your chest or shoulder area, eliminating space between their heel and your body. This connection is the critical control point for the submission. (Timing: 1-2 seconds to secure grip before opponent defends) [Pressure: Firm]
- Clear opponent’s defensive grips: Before beginning rotation, ensure opponent cannot strip your heel control by breaking any grips they have established on your hands, wrists, or arms. Use head position, shoulder pressure, or grip breaks to clear their defensive grips. If opponent has strong upper body control, you may need to adjust your angle or use your inside leg to create distance from their upper body attacks. Never begin rotation while opponent has strong grips on your controlling hands. (Timing: Varies based on opponent’s defense, 1-4 seconds) [Pressure: Moderate]
- Position hips for maximum leverage: Adjust your hip position so your inside hip is tightly against opponent’s hip or thigh, creating a fixed point that prevents their leg from rotating with your finishing motion. Your hips should be slightly back (not directly parallel to opponent), creating an angle that allows maximum rotation of their leg. The tighter your hip connection to their body, the more effective the leverage system becomes. This hip positioning transforms your body into a mechanical lever. (Timing: 1-2 seconds of adjustment) [Pressure: Firm]
- Extend hips and begin external rotation: Keeping the heel pulled tightly to your chest, extend your hips backward while simultaneously beginning external rotation of the heel (rotating away from your body and toward opponent’s toes). The rotation should be smooth and progressive, never jerky or explosive. Your core and hips generate the rotation while your arms maintain the connection—this is not an arm-strength submission. Think of the motion as trying to show the sole of their foot to the ceiling while maintaining heel-to-chest connection. (Timing: SLOW progression over 3-5 seconds in training) [Pressure: Firm]
- Control throughout finish or release: Maintain constant awareness of partner’s tap signals throughout the entire finishing sequence. In training, stop immediately at first sign of resistance or discomfort. Continue to control opponent’s free leg with your leg entanglement to prevent them from creating escape angles. If opponent taps, immediately stop all rotational pressure and release heel control completely before releasing leg entanglement. In competition, continue applying pressure only until clear tap signal is given. Never add additional rotation after opponent begins tapping. (Timing: Continuous until tap or release decision) [Pressure: Firm]
Opponent Defenses
- Opponent grabs your wrists or hands to prevent heel control establishment (Effectiveness: High) - Your Adjustment: Use head position and shoulder pressure to create frames against their arms, or transition to different leg entanglement attack while maintaining position. Alternatively, establish initial heel grip with one hand and use free hand to break their defensive grips before securing full heel control.
- Opponent attempts to turn into you (following the rotation) to relieve pressure (Effectiveness: Medium) - Your Adjustment: Increase hip pressure with your inside leg across their hip to prevent rotation. If they successfully turn slightly, adjust your rotation angle and continue finishing mechanics. Alternatively, transition to outside heel hook as they turn if position allows.
- Opponent extends their trapped leg forcefully and drives knee through your leg entanglement (Effectiveness: Medium) - Your Adjustment: Tighten outside leg hook to prevent knee from escaping. Pull heel more aggressively to your chest while extending hips to create angle that makes leg extension difficult. If leg escapes, immediately pursue alternative leg entanglement or guard recovery.
- Opponent creates frame with free leg on your hip or chest to create distance (Effectiveness: Medium) - Your Adjustment: Control free leg by adjusting your inside leg position or by transitioning to different ashi-garami variation that neutralizes free leg. Alternatively, swim your head and shoulders under the free leg while maintaining heel control to eliminate their framing ability.
- Opponent sits up aggressively and attempts to strip heel grip with both hands (Effectiveness: High) - Your Adjustment: Use your head and shoulder position to block their torso from coming fully upright. Create space between their attacking hands and your grip by extending hips and pulling heel deeper to your body. If grip becomes compromised, transition to alternative leg attack or consolidate position before re-attacking.
Test Your Knowledge
Q1: Why must inside heel hook pressure be applied extremely slowly in training, and what is the minimum application time? [SAFETY-CRITICAL] A: Inside heel hooks must be applied over a minimum of 5-7 seconds in training because the submission attacks ligaments (ACL, MCL, LCL) that have minimal pain receptors and can rupture catastrophically before the opponent feels pain sufficient to tap. The slow application gives the training partner time to recognize danger and tap safely, preventing career-ending injuries. Ligament damage often occurs before pain signals register in the brain, making progressive pressure application the only safe training method.
Q2: What is the proper release protocol when your partner taps to an inside heel hook? [SAFETY-CRITICAL] A: The instant your partner taps, you must: (1) immediately stop all rotational pressure, (2) completely release heel control by opening your hands, (3) release the leg entanglement by straightening both legs and moving hips away, (4) never apply any additional pressure during the release sequence, and (5) verbally check with partner before continuing training. The release must be immediate and complete—any delay or additional rotation after tap signal risks severe ligament injury.
Q3: What is the proper leg configuration for inside ashi-garami position, and why does this configuration create effective heel hook leverage? A: Inside ashi-garami requires your inside leg positioned across opponent’s hip while your outside leg hooks over the back of their trapped leg, creating a figure-four configuration. This leg arrangement isolates the opponent’s leg completely, preventing them from rotating it to relieve rotational pressure. Your inside leg across their hip creates a fixed pivot point, transforming your body into a lever system where hip extension and rotation generate mechanical advantage to attack the heel. The outside leg hook maintains constant pulling tension to prevent leg withdrawal or repositioning.
Q4: Where should the primary source of rotational power come from when finishing an inside heel hook, and why is this mechanically superior to arm strength? A: The primary power source must be hip extension combined with torso rotation, not arm strength. The arms serve only as connection points that maintain heel-to-chest positioning while the hips and core generate rotational force. This is mechanically superior because hip and core muscles are significantly stronger than arm muscles, creating more effective submission pressure with less effort. Additionally, using hip power allows you to maintain grip endurance throughout extended control sequences, whereas relying on arm strength causes rapid grip fatigue and weak finishing pressure.
Q5: What specific gripping configuration should you use on the heel, and what anatomical landmarks guide proper grip placement? A: Use a five-finger grip with both hands on the heel, positioning thumbs on the Achilles tendon and fingers wrapped around the heel bone (calcaneus). The grip should be palm-to-palm with fingers interlaced for maximum strength, or cupping grip with one hand reinforcing the other. The Achilles tendon provides the landmark for thumb placement, ensuring your grip controls the heel properly. Pull the heel tightly to your chest or shoulder, eliminating all space between their heel and your body. This grip configuration creates unbreakable connection to the lower leg, preventing opponent from pulling their heel free during rotation.
Q6: How does the inside heel hook differ mechanically from the outside heel hook in terms of leg entanglement configuration and rotation direction? A: The inside heel hook uses inside ashi-garami position (inside leg across opponent’s hip, outside leg hooking their leg) and rotates the heel externally away from your body toward opponent’s toes. In contrast, the outside heel hook uses outside ashi-garami position (outside leg across opponent’s hip) and rotates the heel internally across your body. The leg entanglement configurations are mirror opposites, creating different leverage angles and attacking different aspects of the knee joint structure. Both are devastating but require different positional setups and finishing mechanics.
Q7: Why is the inside heel hook considered more dangerous than many other submissions, and what makes ligament damage occur so rapidly? [SAFETY-CRITICAL] A: The inside heel hook is exceptionally dangerous because it attacks ligamentous structures (ACL, MCL, LCL) through rotational force that creates rapid catastrophic failure before significant pain registers. Ligaments have poor blood supply and minimal pain receptors compared to muscles, so damage progresses from intact to completely ruptured in under one second at competition speed. The mechanical advantage created by proper leg entanglement and heel control generates enormous torque that exceeds ligament tensile strength almost immediately. Unlike joint locks that compress nerves (causing immediate pain), or chokes that create oxygen deprivation (giving 8-10 seconds of consciousness), heel hooks can destroy the knee structure before the opponent recognizes they should tap, making technical precision and safety protocols absolutely essential.
From Which Positions?
Expert Insights
- Danaher System: The inside heel hook represents the pinnacle of lower body submission mechanics, attacking the knee joint through rotational force that exploits the anatomical reality that ligaments possess minimal pain receptors and catastrophic failure occurs before conscious pain recognition. The systematic approach to inside heel hook development must prioritize positional dominance first—specifically inside ashi-garami control—before any consideration of submission finishing mechanics. The leg entanglement configuration creates a mechanical lever system where your body becomes the fulcrum and the opponent’s isolated leg becomes the lever arm, generating rotational torque that exceeds ligament tensile strength in under one second at full application speed. This mechanical reality demands absolute respect for training protocols: slow progressive application over 5-7 seconds minimum, immediate release on tap signals, and months of positional mastery before attempting submission finishes. The inside position differs fundamentally from outside ashi-garami in that your inside leg across the opponent’s hip creates superior rotational control while your outside leg hook prevents leg withdrawal—this configuration must be technically precise or the submission fails entirely. Safety in training cannot be overstated: one moment of carelessness destroys training partners’ knees permanently, ending careers and causing permanent disability. The responsible practitioner invests 3-6 months mastering position before ever applying rotational pressure, recognizing that technical precision and partner safety are inseparable aspects of legitimate submission expertise.
- Gordon Ryan: Inside heel hook from inside ashi-garami is my highest percentage leg lock finish in no-gi competition because the position gives me complete control before I even touch the heel—if I get to clean inside ashi-garami against anyone, the match is effectively over. The key distinction between training and competition application is speed and commitment: in training I apply pressure over 5-7 seconds and release immediately on tap, but in competition against elite opponents I commit fully to the finish because any hesitation allows defensive reactions that lose the submission entirely. The grip configuration is critical—I use a palm-to-palm interlaced finger grip that makes it physically impossible for opponents to strip my hands off the heel, and I pull that heel so tight to my chest that there’s zero space in the system. Hip positioning determines everything: my inside hip must be glued to opponent’s hip creating a fixed pivot point, then I extend my hips backward while rotating the heel externally in one explosive motion—this generates the torque that finishes the submission. Against high-level opponents I prioritize clearing their defensive grips before initiating rotation because elite grapplers know they’re in danger the instant I touch the heel, so they fight desperately to strip my hands. The transition between different ashi-garami positions while maintaining heel control is what separates intermediate leg lockers from elite finishers—I can flow from inside to outside to 50-50 to saddle without ever releasing the heel, constantly adjusting to opponent’s defensive reactions. But I cannot emphasize enough: the reason I can finish elite black belts with inside heel hooks in competition is because I spent years drilling the position slowly with proper safety protocols in training, building the technical precision and positional sensitivity that allows aggressive competition application without injuring training partners during development.
- Eddie Bravo: Inside heel hook is one of the most effective submissions in no-gi grappling but it’s also the technique that requires the most maturity and responsibility from practitioners because you can literally end someone’s career in one second of carelessness. At 10th Planet we teach leg locks systematically but with mandatory safety culture: slow application speed, early taps, constant communication, and absolute respect for the destructive power of heel hooks. The inside ashi-garami position we use comes from studying Danaher’s system but we integrate it with our lockdown and twister positions, creating entry pathways from rubber guard and half guard systems that opponents don’t typically expect. What makes inside heel hook so dangerous defensively is that the pain signals come too late—your knee ligaments can be 80% torn before you feel enough pain to recognize you should tap, which is why we drill the absolute hell out of tap reflexes and train partners to tap early and often. The finishing mechanics I teach emphasize hip extension and keeping the heel tight to your body—a lot of people make the mistake of trying to muscle it with their arms, but that’s weak and ineffective. The real power comes from extending your hips away while your inside leg creates a barrier preventing opponent’s hip rotation—this creates a lever system that generates massive torque with relatively little effort. We also spend serious time on the release protocol because developing automatic release response to tap signals is literally a matter of preventing permanent injuries to your training partners. The 10th Planet philosophy is that submissions are tools for competition success and self-defense, not ego weapons to hurt training partners—the inside heel hook embodies this principle because it’s devastatingly effective in competition when applied correctly, but requires absolute discipline and safety consciousness in the training room to develop that effectiveness without destroying your teammates’ knees in the process.