Unlock the power of the BJJ Heel Hook with this expert guide. Learn step-by-step application, key details, common mistakes, and defenses for this...
Leg Lock
Purple
β οΈSafety WarningThis technique carries a high risk of serious injury, especially to the knee or ankle. Do not attempt without qualified instructor supervision. Beginners should build fundamental skills before training leg locks.
π₯ Purple Belt
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Advanced
The heel hook is arguably one of the most devastating and effective leg lock submissions in Brazilian Jiu-Jitsu, targeting the knee joint with immense rotational force. Due to its high-impact nature and potential for injury, it's considered an advanced technique, crucial for competitive grapplers to understand for both offense and defense. This guide breaks down the mechanics and nuances of applying a heel hook safely and effectively.
Technique Map
graph LR
Leg_Lock["Leg Lock"]:::catNode
Leg_Lock --> Heel_Hook
Heel_Hook["Heel Hook"]:::currentNode
Heel_Hook -.-> Inside_Heel_Hook["Inside Heel Hook"]:::relNode
Heel_Hook -.-> Outside_Heel_Hook["Outside Heel Hook"]:::relNode
Heel_Hook -.-> Knee_Bar["Knee Bar"]:::relNode
Heel_Hook -.-> Toe_Hold["Toe Hold"]:::relNode
Heel_Hook -.-> Calf_Slicer["Calf Slicer"]:::relNode
classDef currentNode fill:#f59e0b,stroke:#fff,color:#fff,font-weight:700
classDef relNode fill:#141926,stroke:#1f2840,color:#a78bfa
classDef catNode fill:#1f2840,stroke:#7c6af7,color:#7c6af7,font-style:italic
How to Execute
1
Establish Leg Entanglement: Begin by securing a dominant leg entanglement, such as outside Ashi Garami, 50/50, or the Saddle (inside Sankaku), ensuring strong control over your opponent's hips and knee line.
2
Isolate the Heel: With one hand (typically the hand on the same side as your attacking leg), cup your opponent's heel firmly, ensuring your palm covers the back of their heel and your fingers wrap around the sole of their foot.
3
Secure the Foot and Wrist Control: Bring your other hand over the top of their foot, gripping your first wrist (a 'figure-four' or 'rear-naked choke' style grip) to create a powerful, unyielding connection to their foot and ankle.
4
Control the Knee Line: Maintain tight control of your opponent's knee, preventing them from rotating out of the submission. Use your legs to pinch their thigh and keep their knee fixed and unable to relieve pressure.
5
Apply Rotational Pressure: To finish, rotate your torso and hips, turning the opponent's heel away from their knee (externally rotating their foot relative to their knee). Simultaneously, pull their heel towards your chest while pushing their toes away, creating immense torque on the knee.
6
Finish with Precision: Apply pressure slowly and precisely, feeling for the tap. The goal is a controlled rotation that strains the knee ligaments, not a sudden, violent wrench.
Key Details & Tips
1
Safety First: Heel hooks are high-risk. Always apply slowly and gently in training, giving your partner ample time to tap. Never crank it suddenly or apply full force.
2
Knee Line Control is Paramount: Without controlling the opponent's knee and preventing rotation, the heel hook loses its effectiveness. Your legs are as important as your arms in securing the submission.
3
Hand Placement and Grip: The 'figure-four' grip on your own wrist provides a stronger, more stable connection than simply grabbing their foot. Ensure your hand cups the heel deeply for maximum leverage.
4
Avoid the 'Toe Hold' Trap: While applying the heel hook, be mindful not to transition into a toe hold by gripping the toes. The power of the heel hook comes from rotating the heel, not bending the toes.
Variations
1
Inside Heel Hook: Applied when your opponent's heel is facing inwards, typically from positions like the Saddle or inside Ashi Garami.
2
Outside Heel Hook: Applied when your opponent's heel is facing outwards, often from outside Ashi Garami (single leg X variant) or 50/50.
3
Rolling Heel Hook: A dynamic entry where you roll into a leg entanglement and immediately attack the heel, often from standing or a passing attempt.
When to Use
Heel hooks are most effective from various leg entanglement positions such as Outside Ashi Garami, 50/50 guard, and the Saddle (inside Sankaku). They are particularly potent when your opponent is attempting to stand, pass your guard, or when you can isolate a single leg during scrambles, offering a quick and decisive finish.
Counters & Defenses
1
Knee Line Escape: The primary defense is to pull your knee out of the line of attack, rotating your leg to relieve pressure and free your knee from the entanglement.
2
Turn into the Attack: Often, turning your body towards the attacker and 'hugging' their head or torso can disrupt their leverage and allow you to escape or create space.
3
Strip Grips: Actively fight to break the opponent's hand grips on your foot and heel. If they lose their grip, the submission is nullified.
4
Boot/Dorsiflexion Defense: 'Booting' your foot by flexing it upwards (dorsiflexion) and pointing your toes to the ceiling can sometimes make it harder for the opponent to get a deep heel grip, buying time for an escape.
Elite Athletes Who Use This Technique
βοΈ Training Safety & Performance
Q: Are heel hooks allowed in all BJJ competitions?
No, heel hooks are considered advanced and dangerous, so their legality varies significantly across different BJJ federations and competition rulesets. They are typically allowed from purple belt and above in IBJJF no-gi rules, but often restricted for lower belts and in most gi competitions. Always check the specific tournament rules before attempting or training them for competition.
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