Outside Heel Hook BJJ: White Belt Guide

Learn the Outside Heel Hook in BJJ. This guide details biomechanics, safety for white belts, drills, and counters.

Leg Lock
White

The Outside Heel Hook is a submission targeting the knee joint by applying rotational force. It is typically initiated from a 50-50 guard or by isolating an opponent's leg during scrambles.

White belts often struggle due to a lack of body awareness and a tendency to rely on brute strength. This leads to poor control and increased risk of injury to themselves and their opponent.

The key mechanical insight is to create a stable platform with your hips while controlling the opponent's foot to maximize torque on the ankle and knee.

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Contents

Grips & Mechanics

Secure the opponent's heel with your forearm across the Achilles tendon, creating a "figure-four" grip with your other arm. Your elbow should be tight to your own hip.
Position your hips perpendicular to the opponent's leg, creating a strong base. Your chest should be on their thigh.
Drive your hips forward, compressing the opponent's leg between your core and your arms.
Use your legs to control the opponent's hips, preventing them from turning out. Your lead leg should be hooked around their hip.
With your grip on the heel, slightly lift your hips and simultaneously pull your gripping arm towards your chest.
Rotate your hips, creating a twisting motion on the opponent's ankle and knee. The force should be directed along the length of the opponent's tibia.
Maintain a stable base and controlled pressure. The submission is achieved when the opponent taps.

⚠️ White Belt Warnings

Applying excessive hip rotation before securing the heel and controlling the leg: This can lead to a hyperextension or torsion injury to the opponent's knee or ankle ligaments.
Gripping too loosely or incorrectly on the heel: If the grip slips, you might lose control and unintentionally crank the opponent's foot or ankle, risking a sprain.
Allowing the opponent to turn their hips out while you're attacking: This can create an unstable position for you, leading to a loss of control and potential knee injury if you're caught off-balance.

Drill Progressions

Solo drill: Practice the grip and hip positioning without an opponent. Focus on the "figure-four" grip and the perpendicular hip angle. (50 reps)
Partner drill (no resistance): With a willing partner, practice the entire sequence from a controlled 50-50 position. Focus on smooth transitions and proper body mechanics. (10 sets of 5 reps)
Static partner drill: Partner maintains a neutral leg position while you apply the mechanics of the Outside Heel Hook. Focus on control and hip drive. (10 sets of 3 reps, 25% resistance)
Semi-live drill: Partner offers light resistance to your leg isolation and hip control. Focus on overcoming minor adjustments. (5 rounds, 50% resistance)
Controlled live rolling: Attempt the Outside Heel Hook from positional openings, but do not force it. Focus on recognizing opportunities and applying the technique correctly. (3 rounds, 75% resistance)
Live rolling with submission focus: Actively hunt for the Outside Heel Hook while maintaining positional awareness and safety for your partner. (5 rounds, 90% resistance)

When to Use & Counters

WHEN TO ATTEMPT:
From the 50-50 guard when your opponent's heel is accessible and you can establish a strong grip.
During scrambles where you can isolate and control an opponent's leg.
When your opponent attempts to pass your guard and their legs become exposed.
PRIMARY COUNTERS:
Leg escape: If the opponent attempts an Outside Heel Hook, immediately turn your hips away from the attacking leg and try to bring your free heel to the mat, creating a stable base and relieving pressure.
"Honey Hole" defense: If you feel the pressure, bring your free leg up and hook your ankle behind the opponent's attacking knee, creating a "honey hole" to disrupt their structure and potentially escape.
Hip rotation counter: If the opponent has a weak grip, try to rotate your hips in the opposite direction of their intended torque, creating slack and allowing you to disengage.

Watch step-by-step breakdowns from black belt instructors:

▶ Search Outside Heel Hook on YouTube

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📋 Competition Rules

IBJJF Rules → ADCC Rules → Competition Guide →

⚕️ Training Safety & Performance

🛡️ Injury Prevention 🔥 Warm-Up ⚖️ Weight Cutting 🧠 Mental Game 📋 Comp Prep

⚙️ Recommended Gear

🥋 Best BJJ Gi 🦷 Best Mouthguard

Common BJJ Problems & FAQ

Q: Why does my knee hurt when I try to do the Outside Heel Hook?

Your knee likely hurts because you are not maintaining a stable base with your hips and are applying rotational force without proper control. Ensure your hips are perpendicular to your opponent's leg and that you have a secure "figure-four" grip on their heel before initiating the hip drive. This stabilizes the joint and directs the force correctly.

Q: How do I effectively apply the Outside Heel Hook against a much bigger opponent?

Against a larger opponent, leverage and precise mechanics are crucial. Focus on controlling their foot and ankle with a tight "figure-four" grip, ensuring your forearm is across their Achilles. Drive your hips forward to compress their leg and use your legs to prevent them from turning out. Your goal is to create a strong rotational torque on their ankle and knee, not to out-muscle them.

Q: When is the best time to transition to an Outside Heel Hook from the 50-50 guard?

The optimal time to transition to an Outside Heel Hook from the 50-50 guard is when you have secured a strong "figure-four" grip on your opponent's heel and can establish a perpendicular hip angle. This usually occurs after you've successfully stabilized the leg and prevented your opponent from turning out or breaking your control. Ensure your own leg is not in a compromised position.

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