Heel Hook
Quick Introductionโ
Heel hooks are advanced submissions that attack the knee through rotation. They are banned in all IBJJF divisions (gi and no-gi). Learn this technique only with qualified instruction from experienced coaches.
The heel hook is an advanced leg lock that creates rotational force on the knee joint by controlling the heel and rotating it laterally (outside heel hook) or medially (inside heel hook). Unlike other submissions that hyperextend joints, heel hooks create multi-directional torsional stress that destroys multiple knee structures simultaneously. This makes them uniquely dangerous - the knee can be completely destroyed before the victim feels pain or realizes damage is occurring.
Legal status: BANNED in all IBJJF divisions (gi and no-gi, all belts). Legal only in advanced submission-only events (ADCC, EBI, etc.) at professional/brown-black belt levels.
Technique Overviewโ
Type: Joint lock (rotational knee destruction)
Legal at: BANNED (IBJJF) - Legal only in advanced submission-only events with experienced competitors
Available from: Ashi garami variations (outside ashi, 50/50, saddle/411, inside sankaku), scrambles, standing (all require advanced control)
Finish: Rotational force on knee joint via heel control and hip/torso rotation
Leads to: Immediate tap or catastrophic injury; no middle ground; position transitions rarely occur due to danger
Understanding Heel Hooksโ
Key Characteristicsโ
Rotational mechanism: Unlike linear submissions, heel hooks attack the knee through rotation, affecting multiple structures simultaneously (ACL, MCL, LCL, meniscus).
Pain signal timing: The unique rotational attack can cause damage before the defender feels significant pain, making early tapping essential.
Comparison to Other Leg Locksโ
| Technique | Attack Type | Warning Time |
|---|---|---|
| Straight Ankle Lock | Single plane (dorsiflexion) | More warning |
| Kneebar | Single plane (hyperextension) | Moderate warning |
| Heel Hook | Multi-plane (rotation) | Minimal warning |
Heel Hook Variations (Educational Overview)โ
Inside Heel Hookโ
Description: The attacker controls the heel and rotates it INWARD (medially) across their body, creating medial rotation of the opponent's knee and leg. The heel is typically trapped in the armpit on the same side as the trapped leg.
Primary Positions:
- Standard ashi garami (inside sankaku variation)
- 50/50 guard (mirrored inside position)
- Cross ashi
- Inside sankaku/honey hole
Rotation Direction: Heel rotates toward your midline (if attacking right leg, rotate heel to your left)
Target structures: MCL and lateral meniscus primarily; ACL often affected
Outside Heel Hookโ
Description: The attacker controls the heel and rotates it OUTWARD (laterally) away from their body. The heel is trapped in the armpit on the opposite side from the trapped leg (cross-body grip).
Primary Positions:
- Outside ashi garami
- Saddle position (411/truck)
- 50/50 guard (outside variation)
- Reverse X-guard transitions
Rotation Direction: Heel rotates away from your midline (if attacking right leg, rotate heel to your right)
Target structures: LCL and medial meniscus primarily; ACL often affected; additional hip stress possible
Control Positions (Advanced Concepts)โ
Outside Ashi Garamiโ
Position Description:
- One leg across opponent's hip (outside position)
- Other leg hooks behind their knee
- Control their heel with opposite-side armpit (cross-body)
- Upper body creates strong connection to their leg
Critical Control Points:
- Heel pinned to armpit (prevents rotation escape)
- Hip connection prevents extraction
- Knee line control (their knee pointing skyward)
- Upper body clamp on lower leg
Entry Common from:
- Single leg defense
- Failed guard passes
- Open guard scrambles
- X-guard transitions
50/50 Guardโ
Position Description:
- Mirrored leg entanglement
- Both competitors have inside position simultaneously
- Both can attack heel hooks
- Highly strategic, chess-like position
- Common in no-gi competition at advanced levels
Tactical Notes:
- Race for heel control
- First to secure heel position usually wins
- Requires exceptional defense from both parties
- Extremely dangerous for both competitors
Saddle Position (411/Truck)โ
Position Description:
- Most dominant heel hook position
- Attacker's legs triangled around opponent's single leg
- Opponent's leg trapped at extreme angle
- Considered the "mount" of leg locks
Control Characteristics:
- Nearly impossible to escape once established
- Multiple submission options (heel hooks, toe holds, calf slicers)
- Opponent's knee exposed at dangerous angle
- Often finish position in submission-only competition
Entry Paths:
- Back take transitions
- 50/50 sweeps
- Single leg defense
- K-guard entries
Finishing Mechanics (Theory Only - Not Instructions)โ
Basic Mechanical Theoryโ
Position Requirements:
- Heel secured to armpit/ribs
- Attacker's knees pinched together (prevents leg escape)
- Opponent's knee line controlled (prevents rotation)
- Hip connection established
Force Application:
- PRIMARY: Rotation comes from torso/shoulder rotation
- NOT from arm strength alone
- NOT from twisting the foot - heel control maintains position
- Hip extension can add secondary pressure
The Breaking Mechanism:
- Heel is locked in position (cannot move relative to attacker's body)
- Attacker rotates entire torso/shoulder girdle
- This rotation transmits through heel to knee
- Knee joint rotates beyond safe range
- Ligaments reach elastic limit
- Structural failure occurs (ligament rupture)
- ALL of this can happen in 0.5-1.0 seconds
Inside vs Outside Mechanicsโ
Inside Heel Hook:
- Rotation toward attacker's midline
- Heel trapped in same-side armpit
- Rotation creates valgus stress (knee pointing outward)
- MCL primary stress point
- ACL secondary failure
Outside Heel Hook:
- Rotation away from attacker's midline
- Heel trapped in opposite-side armpit
- Rotation creates varus stress (knee pointing inward)
- LCL primary stress point
- Often more devastating due to secondary hip involvement
IBJJF Rules & Legalityโ
IBJJF Competition Rulesโ
Gi Competition:
- โ BANNED at ALL belt levels (white, blue, purple, brown, black)
- Immediate disqualification
- No exceptions
No-Gi Competition:
- โ BANNED at ALL belt levels (white, blue, purple, brown, black)
- Immediate disqualification
- No exceptions
Reaping Rules:
- Heel hook positions often involve "reaping" (knee crossing midline)
- Reaping itself has restrictions:
- White/Blue: Illegal
- Purple: Limited situations allowed
- Brown/Black: Generally allowed
- Even where reaping is legal, heel hooks remain banned
Other Organizationsโ
ADCC (Abu Dhabi Combat Club):
- Legal for experienced competitors
- Blue belt equivalent and above (varies)
- Professional-level event
EBI (Eddie Bravo Invitational) / Submission-Only:
- Legal for advanced competitors
- Brown/Black belt typical requirement
- Overtime rounds specifically allow heel hooks
NAGA, Grappling Industries, Local Events:
- VARIES SIGNIFICANTLY - always verify rules
- Some ban entirely, some allow at advanced levels
- Never assume - confirm before competing
Training Considerationsโ
Prerequisitesโ
- Solid foundation in other leg locks (ankle locks, kneebars, toe holds)
- Qualified instructor with heel hook expertise
- Experienced training partners
- Understanding of legality in your competitions
Training Approachโ
- Focus on position control before submission application
- Apply slowly in training
- Tap early when caught
- Communicate with partners
Defense & Escapeโ
Primary Defense: Preventionโ
Positional awareness:
- Recognize dangerous leg entanglements early
- Clear legs in scrambles
- Stand up and disengage when threatened
Boot Position (Primary Defense):
- Point toes away from attacker
- Keep heel moving
- Pull foot/heel toward your own body
- Prevent them from securing heel to armpit
Early Escapeโ
Before heel is controlled:
- Recognize position (outside ashi, 50/50, saddle)
- Clear your trapped leg using free leg
- Backstep/granby roll to create angle change
- Pull knee inward to your chest
- Stand up if possible
Knee line defense:
- Keep your knee pointing at ceiling (prevents rotation)
- Control their hip with your free leg
- Create inside space with hands
When Caughtโ
If they secure heel control: Tap and reset. Heel hooks require early tapping - don't try to escape once they have solid heel control.
Training Progressionsโ
Phase 1: Positional Awarenessโ
- Study position mechanics
- Practice defensive escapes
- Recognize control positions
- Build familiarity with entanglements
Phase 2: Position Controlโ
- Practice entering positions
- Establish control without submission application
- Develop retention skills
- Focus on control mechanics
Phase 3: Controlled Applicationโ
- Apply slowly with experienced partners
- Focus on position practice over finishing
- Communicate with partners
Phase 4: Competition Applicationโ
- Only in events where legal (ADCC, EBI, etc.)
- Apply with control even in competition
Related Techniques & Positionsโ
Toe Holdโ
- Often available from same positions
- Attacks foot/ankle with rotation
- Less dangerous than heel hook but still serious
- See Toe Hold for details
- Can transition between attacks
Kneebarโ
- Available from similar entanglements
- Hyperextension instead of rotation
- Legal at brown+ (gi) or blue+ (no-gi)
- See Kneebar for progression
- Often used as setup or bait for heel hook
Straight Ankle Lockโ
- Foundation position (ashi garami)
- Entry mechanics similar
- Legal for all belts
- See Straight Ankle Lock
- Master this first before any advanced leg locks
Important Observationsโ
Core Principlesโ
- ๐ฏ Tap early - When heel is caught, tap before rotation
- ๐ช Qualified instruction - Learn from experienced coaches
- ๐ Position focus - Control positions before finishing
- ๐ฎ Competition awareness - Know where heel hooks are legal
Connection to Theoriesโ
Applying core principles:
- Leverage: Entire body rotation vs. isolated knee joint - extreme mechanical advantage
- Isolation: Leg completely trapped and separated from defensive structure
- Control Points: Heel control + hip connection + knee line = three-point destruction system
- Breaking Mechanics: Rotational force exceeds joint's structural capacity
- Cascading Failure: Multiple ligaments fail in rapid succession once threshold exceeded
Common Mistakesโ
โ ๏ธ Learning without instruction - Get hands-on coaching from experienced instructors
โ ๏ธ Applying with speed - Apply slowly and controlled in training
โ ๏ธ Waiting to tap - Tap when heel is caught, not when you feel pain
โ ๏ธ Using in IBJJF competition - Verify rules for any competition; IBJJF bans heel hooks
Belt-Level Guidanceโ
White Beltโ
- Illegal in all white belt competition
- Focus on straight ankle lock only
- Learn to recognize position for defense
Blue Beltโ
- Illegal in all IBJJF competition (gi and no-gi)
- Build foundation with legal leg locks
- Study defensive recognition and escapes
- Master kneebar in no-gi first
Purple Beltโ
- Still illegal in IBJJF competition
- Can begin studying positions with qualified instruction
- Focus on recognition and early escape
- Competition in appropriate venues only (ADCC, submission-only events)
Brown/Black Beltโ
- Legal in advanced/professional competitions (ADCC, EBI, etc.)
- Years of leg lock experience recommended
- Train with experienced partners
- Competition application in appropriate venues
Next Stepsโ
For Advanced Practitioners:โ
- Master prerequisites โ ankle locks, kneebars, toe holds
- Study defense โ Leg Lock Defense
- Find qualified instruction โ Seek instructors with leg lock expertise
- Build positional knowledge โ Understand ashi garami variations
For Everyone Else:โ
- Focus on legal techniques โ Master straight ankle lock first
- Study defense โ Leg lock defense
- Understand legality โ Know competition rules for your level
Related Resourcesโ
System Overviewโ
- Submissions Overview - All submission techniques
- Leg Lock Defense - CRITICAL defensive knowledge
- Straight Ankle Lock - Foundation technique
- Kneebar - Intermediate progression
- Toe Hold - Related rotational attack
Position Prerequisitesโ
- Half Guard - Entry concepts
- Open Guard - Leg entanglement setups
- Guard System Overview - Foundational positions
Related Submissionsโ
- Submissions Overview - All submission techniques
- Armbar - Similar isolation principles
Theoretical Foundationโ
- Principles & Theories - Leverage and breaking mechanics
- Training Methods - Safe practice structure
Progress Trackingโ
- Beginner's Journey - Long-term preparation path
- Skill Progression - Belt-level development
- Quick Reference - Legality and safety references