How to Do the Heel Hook in BJJ
The heel hook is one of the most dangerous submissions in grappling, attacking the knee ligaments by rotating the heel while controlling the leg. There are inside and outside variations, with the outside heel hook being particularly devastating.
✓ Key Details to Master
- 1 Control the leg with proper ashi garami
- 2 Cup the heel with your forearm against the Achilles
- 3 Elbow stays tight to their hip/thigh
- 4 Rotate the heel toward the butt (inside) or away (outside)
- 5 Control the hip line to prevent escape
✗ Common Mistakes to Avoid
- ⚠️ Not controlling the hip
- ⚠️ Rotating the wrong direction
- ⚠️ Letting them straighten the leg
- ⚠️ Grip too loose on the heel
- ⚠️ Giving up position while attacking
🔄 Variations
- → Inside heel hook
- → Outside heel hook
- → Inverted heel hook
- → 50/50 heel hook
🛡️ Counters & Defenses
- → Clear the knee line
- → Straighten leg and extract
- → Roll with rotation
- → Boot and escape
Track Your Heel Hook Progress
Log every time you practice the Heel Hook and watch your proficiency grow. MatTime helps you build muscle memory by tracking what you actually drill.
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Frequently Asked Questions
What belt level should I be to learn the Heel Hook? ▼
The Heel Hook is typically introduced at the purple belt level. However, higher belts continue to refine this technique throughout their BJJ journey. Refining your personal game. Developing expertise in preferred positions.
Can I do this technique with a gi? ▼
The Heel Hook is primarily a no-gi technique. While concepts may transfer, the specific mechanics work best without the gi.
How do I set up the Heel Hook? ▼
The Heel Hook is typically executed from ashi garami. Key setups include controlling your opponent's posture and creating the right angle. Practice the entry repeatedly before focusing on the finish.