Outside Heel Hook

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

The Outside Heel Hook is one of the most dangerous and effective leg lock submissions in Brazilian Jiu-Jitsu, targeting the knee joint through rotational force applied to the heel and foot. Unlike inside heel hooks which attack from inside positioning, the outside heel hook is applied when controlling the opponent’s leg from the outside position, typically from outside ashi-garami or similar leg entanglement positions. This submission creates torque on the knee joint by rotating the foot and lower leg while the upper leg remains fixed, placing tremendous stress on the ACL, MCL, meniscus, and other knee structures. The outside heel hook gained prominence in modern no-gi competition through the leg lock revolution pioneered by practitioners like John Danaher’s Death Squad and has become a fundamental finishing position in high-level competition. Due to its extreme injury potential and the speed at which damage occurs, this technique requires exceptional technical precision, safety awareness, and should only be practiced by experienced grapplers with trustworthy training partners. The mechanical advantage created by proper hip positioning and heel control makes this one of the highest percentage finishing attacks from leg entanglement positions, but also one requiring the greatest responsibility and control during application.

Category: Joint Lock Type: Leg Lock Target Area: Knee joint, ankle joint, and surrounding ligaments Starting Position: Outside 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	9-12 months with surgical reconstruction
MCL tear (medial collateral ligament damage)	CRITICAL	6-12 months depending on grade
Meniscus tear	High	3-6 months with potential surgery
LCL damage (lateral collateral ligament)	High	6-8 weeks to 6 months
PCL strain (posterior cruciate ligament)	High	3-6 months
Ankle ligament damage	Medium	4-8 weeks

Application Speed: EXTREMELY SLOW - minimum 5-7 seconds progressive pressure in training, NEVER sudden rotation

Tap Signals:

• Verbal tap (primary)
• Physical hand tap on partner or mat
• Physical foot tap with free leg
• Any vocal distress signal
• Frantic movement or panic response
• Any indication of discomfort

Release Protocol:

1. Immediately release rotational pressure on heel
2. Release the figure-four grip or heel cup
3. Remove hip pressure and extension
4. Allow opponent to straighten leg naturally
5. Check partner’s condition before continuing
6. Never apply rotation while releasing

Training Restrictions:

• NEVER apply sudden rotational force - always slow and progressive
• NEVER practice at competition speed during training
• NEVER continue past first sign of discomfort
• Only train with experienced partners who understand leg locks
• Always ensure clear communication before training leg locks
• Tap early and often - do not test flexibility limits
• Prohibited for white and blue belts in most IBJJF competitions
• Never practice on injured knees or with prior knee injuries without medical clearance

Key Principles

• Control the hip to prevent rotation and escape before attacking the heel
• Cup the heel with arms in figure-four configuration to maximize rotational control
• Extend hips to create initial tension and straighten the leg
• Rotate the heel toward the outside (away from opponent’s centerline) while maintaining leg extension
• Keep opponent’s knee line pointing away from you to maximize torque on joint
• Apply rotation slowly and progressively - damage occurs rapidly once threshold is crossed
• Maintain constant pressure on opponent’s hip with your leg to prevent defensive rotation

Prerequisites

• Secure outside ashi-garami or similar outside leg entanglement position with opponent’s leg trapped
• Control opponent’s hip with your inside leg to prevent them rotating their knee line toward you
• Break opponent’s defensive grips on your legs or clothing
• Cup the heel securely with both arms before applying any rotational pressure
• Ensure opponent’s knee is pointing away from you (outside positioning maintained)
• Create leg extension by pushing hips forward toward opponent while pulling heel
• Establish figure-four grip or similar heel control configuration

Execution Steps

1. Establish outside ashi-garami position: Secure outside ashi-garami with your inside leg hooking over opponent’s hip and your outside leg controlling their trapped leg from the outside. Your inside leg should prevent them from rotating their knee line toward you, which is their primary defense. Ensure you have broken their grips on your legs and that your position is stable before proceeding to heel control. (Timing: Control phase - no submission pressure yet) [Pressure: Light]
2. Cup the heel with both hands: Reach over the top of opponent’s foot and cup their heel with both hands, creating a figure-four grip or similar secure configuration. Your forearm should run along the bottom of their foot with the heel secured in the crook of your elbow. The grip should be firm but the focus is on control, not pressure. Ensure the blade of the forearm is positioned across the Achilles tendon area for maximum control. (Timing: Setup phase - establishing control) [Pressure: Moderate]
3. Extend hips to create leg straightness: Push your hips forward toward your opponent while maintaining heel control, creating extension in their trapped leg. This removes slack from the system and begins to load tension into the knee joint. The leg should become relatively straight but not hyperextended. Your inside leg must maintain constant pressure on their hip to prevent defensive rotation. This extension is crucial for the submission to function properly. (Timing: Tension creation - 2-3 seconds) [Pressure: Moderate]
4. Position heel for rotational control: Adjust your grip so the heel is secured with maximum rotational potential. The heel should be cupped deep into the crook of your elbow, with your hands locked together (figure-four or gable grip). Your forearm becomes the lever that will rotate the foot. Ensure your chest is tight to the heel and foot, eliminating any space that would reduce control. The opponent’s toes should be pointing slightly away from their centerline. (Timing: Final setup - 1-2 seconds) [Pressure: Moderate]
5. Apply slow outside rotation to heel: While maintaining hip extension and hip control, begin rotating the heel toward the outside (away from opponent’s centerline) by turning your forearms and pulling the heel across your chest. This rotation twists the lower leg while the upper leg remains fixed by your leg entanglement, creating severe torque on the knee joint. The rotation should be EXTREMELY SLOW and progressive. In training, take 5-7 seconds minimum to reach submission pressure. Watch your partner intensely for any tap signal. (Timing: Finishing phase - SLOW 5-7 seconds minimum in training) [Pressure: Firm]
6. Maintain pressure until tap: Continue the slow, steady rotational pressure while maintaining all control points: hip extension, heel cup, and hip control with your inside leg. The submission works through cumulative rotation rather than sudden force. In competition, maintain pressure until referee stoppage. In training, release IMMEDIATELY upon any tap signal. Never increase pressure suddenly or jerk the heel. After tap, follow release protocol carefully. (Timing: Tap or finish) [Pressure: Maximum]

Opponent Defenses

• Rotating knee line inward toward attacker to reduce torque (Effectiveness: High) - Your Adjustment: Use your inside leg to block their hip and prevent rotation. Increase hip extension to straighten the leg further, making rotation more difficult. Adjust your angle to stay perpendicular to their leg alignment.
• Grabbing attacker’s legs or pants to prevent position consolidation (Effectiveness: High) - Your Adjustment: Break grips systematically before attempting the submission. Use your free hand to strip grips while maintaining leg control. Don’t rush to the finish until grips are cleared and position is secure.
• Rolling toward the attacked leg to relieve pressure (Effectiveness: Medium) - Your Adjustment: Follow their roll while maintaining heel control and leg entanglement. Your body should rotate with them. Often the roll exposes their back or creates transition opportunities to back control. Don’t release the heel during the roll.
• Pulling trapped leg out through gap between attacker’s legs (Effectiveness: Medium) - Your Adjustment: Close distance with your legs and eliminate space. Keep your outside leg tight to their trapped leg. Extend your hips to create length in their leg, making extraction harder. Attack the submission quickly before they create escape space.
• Standing up or attempting to create vertical posture (Effectiveness: Low) - Your Adjustment: Use your outside leg to off-balance them and prevent standing. Pull them back down while maintaining heel control. If they achieve standing, transition to single leg X-guard or X-guard position rather than forcing a compromised finish.

Common Mistakes

• Mistake: Applying sudden or jerking rotation to the heel [CRITICAL DANGER]
  • Consequence: Catastrophic knee injury to training partner with permanent damage
  • Correction: Always apply rotation slowly and progressively over 5-7 seconds minimum in training. Feel for resistance and watch partner for tap signals. Speed in training is never acceptable for heel hooks.
• Mistake: Attempting submission before securing positional control [CRITICAL DANGER]
  • Consequence: Partner escapes easily and position is lost, or partial pressure applied incorrectly causing injury without proper control
  • Correction: Establish outside ashi-garami fully, break all grips, and secure heel control before applying any rotational pressure. Position before submission always.
• Mistake: Failing to control opponent’s hip with inside leg [High DANGER]
  • Consequence: Opponent rotates knee line inward, escaping the submission and potentially reversing position
  • Correction: Keep constant pressure with inside leg across opponent’s hip and lower abdomen. This prevents their primary defensive rotation and maintains outside positioning.
• Mistake: Insufficient hip extension before rotation [Medium DANGER]
  • Consequence: Slack in the system reduces submission effectiveness and allows opponent to escape or defend
  • Correction: Push hips forward to create full leg extension before rotating heel. The leg should be relatively straight to maximize torque on the knee joint.
• Mistake: Cupping the heel loosely or with improper grip configuration [High DANGER]
  • Consequence: Heel slips during rotation, losing submission and potentially injuring ankle instead of controlling knee
  • Correction: Secure heel deep in the crook of your elbow with figure-four or locked hands. Forearm should be blade-edge across Achilles. Test grip security before applying pressure.
• Mistake: Looking away from partner during finish [CRITICAL DANGER]
  • Consequence: Missing tap signals leading to serious injury
  • Correction: Maintain visual contact with training partner throughout the submission. Watch their face and hands for any tap signal. Never turn away during application.
• Mistake: Rotating toward inside instead of outside [Medium DANGER]
  • Consequence: Wrong submission mechanics - either no pressure or straight ankle lock pressure instead of heel hook
  • Correction: Rotate heel away from opponent’s centerline (outside rotation). Remember ‘outside heel hook’ means rotating the heel to the outside. Inside rotation is a different attack.

Variations

Outside heel hook from 50-50 guard: From 50-50 guard position where legs are mirrored, transition to outside control by freeing your inside leg and establishing it over opponent’s hip. This creates the outside ashi position from 50-50, allowing the standard outside heel hook attack. Often used when inside heel hook attempts from 50-50 are defended. (When to use: When opponent successfully defends inside heel hook from 50-50 by controlling your legs, or when you achieve 50-50 but have better outside positioning available)

Outside heel hook from backside 50-50: From backside 50-50 (back-to-back leg entanglement), you have natural outside control of opponent’s leg. Establish heel control while maintaining back-to-back positioning. The mechanics are similar but your body is facing away from opponent. This variation is common in scrambles and transitions. (When to use: During scrambles from leg entanglements, or when opponent forces backside 50-50 during leg lock exchanges)

Outside heel hook from cross ashi-garami: From cross ashi position where you control opponent’s opposite leg (right leg controlling their left leg), you have outside positioning. This creates a different angle of attack and is often more difficult for opponent to defend due to the crossed configuration limiting their mobility. (When to use: After passing to cross ashi from single leg X-guard, or when opponent presents cross-body leg during scrambles)

Standing outside heel hook (takedown finish): When opponent is standing and you secure outside ashi from bottom or during scramble, you can attack the heel hook while sitting with them standing. Fall back to create extension and finish the submission during the takedown. This variation is common in no-gi competition and requires excellent timing. (When to use: When securing outside ashi from bottom during standing exchanges, or when opponent attempts to stand from leg entanglement)

Test Your Knowledge

Q1: What is the minimum application time for an outside heel hook in training, and why is this critical? [SAFETY-CRITICAL] A: The minimum application time is 5-7 seconds of slow, progressive pressure. This is critical because knee ligament damage from heel hooks occurs extremely rapidly once the failure threshold is crossed. Unlike joint locks where there is some warning pain, heel hooks can cause catastrophic ACL, MCL, and meniscus tears with minimal warning. Slow application in training gives partners adequate time to recognize the danger and tap safely, preventing career-ending injuries.

Q2: Why must you control the opponent’s hip with your inside leg before attempting the outside heel hook? A: Controlling the opponent’s hip with your inside leg prevents them from rotating their knee line inward toward you, which is their primary defensive movement. If they can rotate their knee line, they reduce the torque on the joint and can escape the submission. Additionally, hip control maintains your outside positioning which is essential for the mechanics of the outside heel hook to function properly. Without this control, the submission is ineffective and the position is vulnerable to escape or reversal.

Q3: What are the five primary structures at risk of injury during an outside heel hook? [SAFETY-CRITICAL] A: The five primary structures at risk are: (1) ACL (anterior cruciate ligament) which can rupture from rotational force, (2) MCL (medial collateral ligament) which is stressed by the valgus force on the knee, (3) Meniscus cartilage which can tear from rotational shearing, (4) LCL (lateral collateral ligament) which is stressed during rotation, and (5) PCL (posterior cruciate ligament) which can be strained during leg extension. All of these are critical knee structures that require months of recovery if damaged, often requiring surgical reconstruction.

Q4: What is the correct direction of rotation for an outside heel hook and how does this differ from an inside heel hook? A: For an outside heel hook, you rotate the heel toward the outside, meaning away from the opponent’s centerline. If controlling their right leg, you rotate the heel toward their right side. This is opposite to an inside heel hook where you would rotate toward the inside (toward their centerline). The direction is determined by your positional relationship to the trapped leg - outside positioning requires outside rotation. The torque on the knee joint is similar in effect but the positioning and grip configurations are mirrored.

Q5: What should you do immediately if your training partner taps to your outside heel hook? [SAFETY-CRITICAL] A: Immediately release all rotational pressure on the heel, then release the figure-four grip or heel cup, remove hip pressure and extension, and allow the opponent to straighten their leg naturally without any rotation during release. After releasing, check your partner’s condition before continuing training. Never apply any additional rotation while releasing, as this can cause injury even after the tap. Following proper release protocol is as important as proper application for training partner safety.

Q6: Why is hip extension important before applying rotational pressure in the outside heel hook? A: Hip extension removes all slack from the leg by straightening it, which loads tension into the knee joint and surrounding ligaments before rotation begins. Without proper extension, there is slack in the system that allows the opponent’s leg to rotate freely without creating submission pressure, making the technique ineffective. Hip extension also makes it harder for the opponent to escape by pulling their leg out, and ensures that when rotation is applied, the force is transmitted efficiently to the knee joint rather than being absorbed by muscular flexibility or joint slack.

Q7: Under what circumstances should you NOT practice outside heel hooks? [SAFETY-CRITICAL] A: Do not practice outside heel hooks if: (1) you or your partner have current knee injuries or previous knee surgeries without medical clearance, (2) you are below purple belt or lack extensive leg lock experience, (3) your training partner is unfamiliar with leg locks or heel hook defense, (4) you cannot commit to extremely slow application speed, (5) you are tired or unable to maintain complete control, (6) there is not clear mutual communication and agreement to practice leg locks, or (7) you are in a competition-paced training situation where control might be compromised. The injury risk is too severe to practice without ideal conditions and experienced partners.

Training Progressions

Technical Understanding (Weeks 1-4) (1 month minimum)

• Focus: Study mechanics, anatomy, and injury mechanisms without live practice. Watch instructional content, understand knee anatomy, and practice grip configurations on compliant partners without any pressure. Understand the difference between outside and inside heel hooks. Learn tap signals and release protocols.
• Resistance: None
• Safety: Understand injury mechanisms and why heel hooks are dangerous. Learn what structures are at risk and how they fail. Study real injury cases to appreciate the severity. Memorize release protocols.

Positional Control Development (Weeks 5-12) (2 months)

• Focus: Develop outside ashi-garami position and control without attempting submissions. Practice grip breaking, hip control, and maintaining outside positioning against progressive resistance. Build the positional foundation that makes the submission possible. No heel grip or rotational pressure yet.
• Resistance: Mild resistance
• Safety: Master position before attempting submission. Understand that position must be completely secure before ever gripping the heel. Practice with experienced partners who can give feedback on control quality.

Grip and Extension Practice (Weeks 13-20) (2 months)

• Focus: From secured outside ashi position, practice heel grip and hip extension without any rotational pressure. Partner should tap when they feel extension and heel control, long before any submission pressure. Focus on smooth, controlled movements. Learn to recognize when position and control are adequate for submission attempt.
• Resistance: Mild resistance
• Safety: ZERO rotation during this phase. Extension only, no finishing pressure. Partners tap when they feel control is established. This builds sensitivity to proper setup without injury risk.

Controlled Finishing with Communication (Weeks 21-32) (3 months)

• Focus: Begin applying EXTREMELY SLOW rotational pressure (10+ seconds) with constant verbal communication. Partner taps at first sensation of knee pressure. Practice release protocols after every tap. Focus is on control and sensitivity, not finishing. Train only with experienced partners who understand leg locks deeply.
• Resistance: Zero resistance
• Safety: Communication throughout every attempt. Verbal confirmation of pressure levels. Immediate tap at first sensation. Multiple repetitions of release protocol. Never exceed light pressure. Build trust and sensitivity.

Progressive Resistance Application (Months 9-12) (4 months)

• Focus: Partner begins applying realistic defensive reactions while you maintain slow, controlled finishing. Application time reduces to 7-8 seconds but never less. Practice maintaining control through defensive movements. Learn to adjust technique when opponent defends. Still training mode, not competition pace.
• Resistance: Realistic resistance
• Safety: Maintain slow application speed despite resistance. Do not rush the finish even when opponent defends. Release immediately if position becomes compromised. Communication remains constant. Tap early and often.

Competition Preparation (Month 13+) (Ongoing)

• Focus: Integrate outside heel hook into full rolling with agreed-upon leg lock rules. Practice entries from various positions, combinations with other leg locks, and transitions. Application in training remains 5-7 seconds minimum. Learn when to abandon the submission if position is lost. Develop awareness of rule sets and legal techniques for your competition level.
• Resistance: Full resistance
• Safety: NEVER use competition speed in training rolls. Clear agreement on leg lock rules before every roll. Immediate tap when caught. Respect for training partners above winning the position. Understand that in competition you may finish faster, but training is about mutual improvement and safety.

From Which Positions?

• Outside Ashi-Garami
• Cross Ashi-Garami
• 50-50 Guard
• Backside 50-50
• Single Leg X-Guard
• Ashi Garami
• Leg Entanglement

Related Submissions

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

Additional Related Content

• Outside Ashi-Garami - Primary attacking position for this submission
• Inside Heel Hook - Mirror submission from inside positioning
• Saddle - Alternative attacking position with similar mechanics
• Cross Ashi-Garami - Entry position providing outside control
• Kneebar - Alternative leg attack from same positions
• Danaher Leg Lock System - Systematic framework including this submission
• Craig Jones Leg Lock System - Modern competition system featuring this technique
• Lachlan Giles Leg Lock Defense Framework - Defense concepts for countering this submission
• 50-50 Guard - Common entry position requiring transition to outside control
• Leg Entanglement - Conceptual principle underlying all leg lock positions
• Outside Ashi Entry - Transition technique to establish attacking position

Expert Insights

• Danaher System: The outside heel hook represents the logical completion of the leg entanglement system when you have secured outside positional control. What makes this submission particularly effective - and dangerous - is the mechanical advantage created by opposing forces: your hip extension straightening the leg while your arms rotate the foot in the opposite direction, with the knee joint as the unfortunate fulcrum. The key technical detail that separates novice from expert application is understanding that the submission requires complete elimination of defensive rotation before applying finishing pressure. Your inside leg across the opponent’s hip is not merely a control point - it is the critical blocker that prevents their only high-percentage escape, which is rotating their knee line toward you to relieve torsional stress. From a systematic perspective, the outside heel hook should be viewed as one node in a network of leg attacks, particularly in relationship to its inside counterpart. When training this technique, recognize that the speed at which ligamentous damage occurs in heel hooks far exceeds other submissions - there is minimal sensory warning before structural failure. Therefore, application in training must be glacially slow, progressive, and coupled with heightened awareness of partner communication. The outside heel hook is not simply a technique; it is a responsibility that requires maturity, control, and deep respect for the vulnerability you are exploiting in your training partner’s anatomy.
• Gordon Ryan: The outside heel hook is one of the highest percentage finishes in modern no-gi competition, and understanding when to use outside versus inside positioning is crucial for competitive success. In my experience, the outside heel hook is often more available from scrambles and transitions because opponents are conditioned to defend inside ashi and inside heel hooks more heavily - they’ve seen more of them, they fear them more, and their defensive habits are built around preventing inside control. This creates opportunities for outside attacks. The key to hitting this in competition is speed of establishment - you need to recognize the outside position is available, secure it before they understand what’s happening, and move immediately through your control checkpoints: break grips, establish inside leg on hip, cup heel, extend, finish. In training versus competition, there must be a stark distinction in your application speed. In the training room, you’re building technical precision and partnership trust with slow, controlled applications. In competition, once you have established full control, the finish can be quick because you’ve earned that position through technical superiority. However, you must still be precise - jerky or panicked movements reduce effectiveness even in competition. The submission works through systematic accumulation of control points followed by committed finishing mechanics. One critical competitive detail: if your opponent begins to escape or compromise your position, it’s almost always better to transition to another attack or position rather than forcing a compromised heel hook. A heel hook from imperfect position is both less effective and more dangerous.
• Eddie Bravo: The outside heel hook fits perfectly into the leg lock revolution that’s transformed modern jiu-jitsu, and from a 10th Planet perspective, it’s about being comfortable in chaos and scrambles where these positions appear. A lot of traditional gi training doesn’t prepare people for the speed and fluidity of leg entanglements in no-gi, which is why you see so many injuries when people transition to submission-only formats without proper preparation. The innovative aspect of the outside heel hook isn’t the mechanics - it’s understanding how it chains with other attacks and positions. When I’m teaching this, I emphasize that you’re never just doing one thing in a leg entanglement; you’re creating a decision tree where every defensive movement opens something else. They defend the outside heel hook by rotating inward? That opens the electric chair sweep or calf slicer. They try to stand? Single leg X-guard is right there. The creativity comes in recognizing these connections and being comfortable transitioning between them. But here’s the critical safety element that can’t be compromised: no matter how innovative or unorthodox your entries and setups are, the finishing mechanics and training protocols must be conservative and controlled. We’ve built a strong safety culture around heel hooks at 10th Planet specifically because we train them regularly - everyone understands the tap-early mentality, the slow application in training, and the mutual respect required. You can be innovative in how you enter the position, creative in how you set up the opportunities, but you must be traditional and cautious in how you finish in the training room. That’s not optional - that’s the price of admission for practicing these techniques.