BJJ Heel Hook Defense
BJJBJJ App Team·⏱️ 2 min read·🔄 Mar 31, 2026
☰Contents
Learn BJJ heel hook defense: the proper escape direction, early warning signs, mechanical understanding, and training safely with heel hook attacks.
Contents
Why Heel Hook Defense Is Critical
Heel hooks damage the knee with minimal warning — unlike armbars or chokes where the body signals discomfort before injury, heel hooks can cause ligament damage before pain registers. Proper defense mechanics save careers.
The Golden Rule: Heel Toward Them
When trapped in a heel hook, the escape direction is heel toward them, toes away from them. Rotating in the wrong direction (spiraling) dramatically increases the torque on the knee and causes injury.
Heel Hook Defense Strategies
| Strategy | When to Use | Key Movement |
|---|---|---|
| Heel-to-them rotation | Before finish applied | Rotate heel toward attacker, sit up |
| Knee shield framing | In entanglement | Free leg frames on their hip |
| Elevation escape | Deep ashi garami | Drive hips up and over to pop out |
| Tap early | When caught | Immediate tap, release is partner's responsibility |
⚠️ Training protocol: In heel hook drilling, always: tap before pain, release the moment you feel a tap, move slowly and communicate. Outside heel hooks (OHH) in particular engage without almost any sensory warning — extra caution is required.
Frequently Asked Questions
How do I know when a heel hook is being applied?
You'll feel rotation of your heel or pressure building in the knee. With outside heel hooks, there may be almost no warning before knee stress. Tap to any rotational pressure on the heel in training.
What is the proper direction to escape a heel hook?
Heel toward them, toes pointing away. This disengages the torque rather than increasing it. Never spiral (toes toward them) — this increases the mechanical advantage of the heel hook.
At what belt level should I start practicing heel hooks?
Straight heel hooks (inside) are typically introduced at blue belt. Outside heel hooks are generally reserved for purple belt and above in most academies. Consult your instructor for your gym's specific policy.