Heel Hook BJJ: White Belt Biomechanics Guide
☰Contents
Master the Heel Hook in BJJ with this biomechanically precise guide for white belts. Learn safe execution, common pitfalls, and drills.
White
The heel hook is a submission targeting the knee joint, typically applied from positions like the 50-50 guard or inside sankaku. It aims to hyperextend or rotate the knee, forcing a tap.
White belts often struggle by applying excessive, uncontrolled force or failing to isolate the leg properly, leading to injury. They may also lack the foundational understanding of joint mechanics.
The key mechanical insight is controlling the opponent's hip and knee while creating a fulcrum with your own body to apply torque specifically to the heel bone, not the shin or thigh.
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Grips & Mechanics
- Establish a strong 50-50 guard by securing your opponent's leg between yours, ensuring their heel is aligned with your hip bone.
- Grip your opponent's heel with your hand, fingers pointing towards their toes, palm facing your body. This is the 'heel grip'.
- Place your other hand on your opponent's thigh, just above the knee, to prevent them from posturing up or rotating.
- Drive your hips forward and slightly to the side, creating a perpendicular angle between your torso and their leg.
- Keep your supporting leg (the one not attacking the heel) firmly planted on the mat, creating a stable base.
- Rotate your torso away from the opponent's attacking leg while maintaining hip pressure forward. This creates the rotational torque.
- Apply a controlled inward pressure with your heel grip, simultaneously pushing your hips forward and pulling your shoulders back slightly. The knee joint should bend naturally under this torque.
⚠️ White Belt Warnings
- Applying a heel hook by 'pulling hard' on the foot without establishing hip control: This can lead to anterior cruciate ligament (ACL) or medial collateral ligament (MCL) tears as the knee is forced into unnatural rotation or hyperextension. The correct action is to drive hips forward and control the opponent's hip.
- Gripping the opponent's shin instead of the heel: This fails to isolate the ankle and heel for proper torque. It can result in ankle ligament sprains (inversion/eversion) or even fractures. Always grip the heel bone directly.
- Allowing the opponent to bridge or turn into the submission: This uncontrolled movement can cause knee hyperextension or rotational injuries. Maintain constant hip pressure and control their posture.
Drill Progressions
- Solo drill: Practice the hip drive and heel grip motion without a partner. Focus on hip angle and hand placement. (50 reps per side)
- Static partner drill: With a compliant partner, assume the 50-50 guard and practice the grip and hip drive. Partner offers no resistance. (20 reps per side)
- Light resistance drill: Partner attempts to pull their leg out gently. You focus on maintaining the grip and hip angle. (30 reps per side, 25% resistance)
- Controlled submission drill: Partner offers moderate resistance. Focus on achieving the correct body mechanics for the lock. Tap early if compromised. (40 reps per side, 50% resistance)
- Live rolling (positional): Start from the 50-50 guard and attempt the heel hook. Partner defends passively. (5 rounds, 75% resistance)
- Live rolling (full): Attempt the heel hook during rolling. Focus on timing and proper execution. Tap early if in danger. (10 rounds, 90-100% resistance)
When to Use & Counters
- WHEN TO ATTEMPT:
- When you have established a strong 50-50 guard with control of the opponent's heel and foot.
- When your opponent attempts to pass your guard and you can isolate one of their legs.
- When you are in a leg entanglement position (like inside sankaku) and can secure the heel grip.
- PRIMARY COUNTERS:
- Escape to a neutral position: If the heel hook is applied incorrectly, immediately attempt to turn your hips towards the attacking leg and drive your knee into the mat. This can relieve pressure. (Requires significant flexibility and strength).
- Straighten the leg: If you feel pressure, try to straighten your leg and pull it away from the attacker's body. This disrupts their hip control and can create space to disengage.
- Turn into the submission: In some cases, turning your body towards the attacker's attacking leg can relieve pressure on the knee joint. This is a risky defense and requires precise timing.
Related Video
Watch step-by-step breakdowns from black belt instructors:
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📋 Competition Rules
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Common BJJ Problems & FAQ
This pain usually occurs because you are not properly isolating the heel and ankle. Instead of focusing the torque on the heel bone, you are likely applying pressure to the shin or thigh, which can hyperextend or twist the knee joint. Ensure your grip is directly on the heel bone and your hips are driving forward to create the correct rotational force.
Against a larger opponent, control and leverage are paraMount. Focus on achieving a clean 50-50 guard or similar entanglement first. Use your hips to drive forward and create a strong base, preventing them from using their weight to crush you. Your grip on the heel must be tight, and your hip rotation must be precise to generate torque without relying on brute strength.
Heel hooks are best attempted when you have established a dominant leg entanglement, such as the 50-50 guard, or when you can isolate an opponent's leg during a pass attempt. For white belts, it is crucial to understand the biomechanics and practice with extreme caution under supervision. Focus on safe drilling and understanding the consequences of improper application before attempting in live rolling.
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