How to Do the Inside Heel Hook in BJJ
The inside heel hook attacks the knee by rotating the heel inward (toward the opposite leg). It primarily damages the MCL and meniscus.
✓ Key Details to Master
- 1 Control leg in inside sankaku/saddle
- 2 Cup the heel with forearm on Achilles
- 3 Elbow stays tight to your body
- 4 Rotate the heel toward their other leg
- 5 Control their hip to prevent escape
✗ Common Mistakes to Avoid
- ⚠️ Not controlling the hip line
- ⚠️ Rotating wrong direction
- ⚠️ Loose grip on heel
- ⚠️ Not triangling legs properly
- ⚠️ Letting them straighten leg
🔄 Variations
- → From 50/50
- → From single leg X
- → Inverted entry
🛡️ Counters & Defenses
- → Clear knee line first
- → Straighten leg
- → Roll with rotation
- → Boot to face
Track Your Inside Heel Hook Progress
Log every time you practice the Inside 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 Inside Heel Hook? ▼
The Inside 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 Inside 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 Inside Heel Hook? ▼
The Inside Heel Hook is typically executed from inside sankaku. Key setups include controlling your opponent's posture and creating the right angle. Practice the entry repeatedly before focusing on the finish.