Heel Hook Deep Dive

by Team Digitsu

Updated: April 16, 2024

The heel hook is a sophisticated submission technique in Brazilian Jiu-Jitsu (BJJ) revered for its effectiveness. When you're on the mats, your arsenal of submissions directly influences your success, and the heel hook is a particularly potent tool due to its focus on the knee ligaments. As you learn this technique, you're engaging with a move that attacks your opponent's leg by twisting the heel, demanding a high level of skill to execute and defend against properly.

In BJJ, understanding and mastering various submissions is crucial, and the heel hook stands out because of its application across different grappling sports, including combat sambo, catch wrestling, and no-gi BJJ. While it's a game-changer in your submission toolkit, it's also surrounded by discussions regarding its safety—knowing when to tap out is essential to prevent injury. Practicing the heel hook safely requires a thorough grasp of its mechanics, and it's also worth noting its legal status in competitions, as some rule sets may restrict its use due to the potential for injury.

As you delve into the world of BJJ, incorporating the heel hook into your practice enhances your ground game immensely. By controlling your opponent's knee and hip joints while applying a twisting force to the heel, this technique can end matches decisively. It's a testament to the effectiveness of leverage and joint manipulation in BJJ, and with proper training, it can become a key component of your competitive strategy.

Understanding Heel Hooks

Heel hooks are a sophisticated grappling maneuver known for their effectiveness and potential danger. Mastery of this technique can greatly enhance your ground game.

Anatomy of a Heel Hook

A heel hook targets the knee and its ligaments by creating a rotational force around the joint. The basic mechanics involve your ability to control the opponent’s leg, rotate the foot and hip, while applying pressure to twist the heel. The primary goal is to coerce your opponent into submission due to the applied strain or risk of injury.

Inside vs Outside Heel Hooks

There are two primary variants of heel hooks: the inside heel hook and the outside heel hook. The inside hook rotates the heel inward, towards the other leg, typically involving greater risk to the knee’s ligaments due to the direction of rotation. In contrast, the outside hook rotates the heel away from the body, which is considered slightly less dangerous but still requires precise application to be effective.

Inside Heel Hook: The heel is rotated medially (inward).
Outside Heel Hook: The heel is rotated laterally (outward).

The Role of Leg Entanglements

To successfully execute a heel hook, you must first achieve proper leg entanglement. This involves intertwining your legs with your opponent’s in such a way that you isolate the limb you’re attacking, typically by trapping it between your thighs or calves. The positions you may use to attain this include the 50/50 guard or the outside sankaku. Your ability to control the leg entanglement directly correlates with the effectiveness of the heel hook submission.

Leg Entanglements Common in Heel Hooks:

50/50 Guard: Symmetrical leg control, often leading to inside heel hooks.
Outside Sankaku: Triangular entanglement, facilitating outside heel hooks.

Understanding and practicing these details will help you safely and effectively incorporate heel hooks into your BJJ repertoire.

Technique Execution & Control

Mastering the execution and control of a heel hook requires precision and an understanding of the mechanics. This will both enhance the effectiveness of the submission and mitigate risks to you and your training partners.

Securing the Heel Hook Grip

To secure a credible heel hook, your focus should be on obtaining a deep bite on your opponent's heel. Once you have identified the target leg:

Grip the heel: Use your arm closest to your opponent's foot. Encircle their heel with your hand, ensuring your forearm aligns with their foot's bottom.
Hand positioning: Your free hand should then reinforce the grip, clamping over your first hand, often referred to as the gable grip, to lock the position securely.

The aim is to create a fulcrum against which you can apply rotational pressure to your opponent's leg.

Control Positions for Heel Hook Setup

Effective control positions ensure the heel hook's success while preventing your opponent from escaping. Consider these key control points:

Ashi Garami: This involves entangling your legs around your opponent's leg, using your limbs to control their thigh and hip, thereby limiting their movement.
Saddle Position: Here, you're aiming for inside control. Keep your legs triangulated while targeting your opponent's inner thigh, giving you leverage over their leg.
50/50: A more neutral position where both you and your opponent have similar leg entanglements. While it can be contentious due to the equal opportunity for both to attack, proficiency can turn this into a favorable setup for your heel hook.
Open Guard Transitions: As you maneuver from an open guard, the key is to destabilize your opponent, create openings, and transition into a control position that sets up the heel hook.

In each control position, remain cognizant of your own leg placement to prevent counter-attacks and maintain domination of the encounter.

Heel Hook Defense

Knowing how to defend against a heel hook is crucial for your safety and success on the mats. This defense requires precision and a clear understanding of the mechanics involved.

Fundamentals of Defense Against Heel Hooks

Your first priority in defense against a heel hook is to prevent your opponent from controlling your leg and foot. To avoid being forced to tap, keep your knees and feet mobile and difficult to isolate. A common mistake is to react too slowly, which can lead to a successful attack from your opponent. Proper defense also includes keeping your legs bent and toes pointed, making it harder for an attacker to secure the heel hook.

Do Not Panic: Keep your composure to think through your defense.
Foot Positioning: Conceal your heel by turning your foot inward.
Leg Configuration: Tuck your legs to make it difficult for the opponent to apply pressure.

Remember: Awareness and prevention are key. Once the opponent secures the grip on your heel, your chances of escape dwindle rapidly.

Common Escape Techniques

If you find yourself caught in a heel hook, there are escape techniques you can employ to safely extricate yourself. It's essential to learn and drill these escapes regularly to muscle memory, as they must be executed quickly and efficiently during a match.

Boot: Make your leg rigid like a "boot" to prevent the opponent from bending your foot.
Roll: Roll in the direction of the heel hook to alleviate pressure and attempt to pull your leg free.
Plant and Turn: Plant your foot on the ground and turn your hips away, making it difficult for the opponent to maintain the hold.

Be mindful of the direction in which you roll, as rolling the wrong way can increase the pressure applied by the heel hook, potentially leading to injury. Dedication to practicing defense and escape techniques will reduce the risk of being submitted by a heel hook.

Training and Drilling

Developing proficiency in executing the heel hook involves careful attention to safety and a structured drilling regimen. Your progress hinges on practicing responsibly with training partners, and ensuring you minimize injury risk during each gym workout.

Safety in Training Heel Hooks

Safety should be your foremost priority when training the heel hook due to its potential to cause serious ligament damage. Always agree with your training partner on the intensity and the tap-out point to prevent injuries. Here are a few critical guidelines:

Communicate: Actively discuss with your partner about each other's comfort levels and injury history.
Recognize Limits: If either you or your partner feels excessive pressure on the joints, it's imperative to tap out immediately.
Controlled Application: Apply the heel hook slowly and with controlled pressure, allowing your partner time to tap out.
Supervision: Especially when you're new to this submission, practice under the supervision of a qualified instructor who can ensure techniques are performed correctly.

Incorporating these safety practices not only protects you and your partner but also fosters a trustful training environment.

Progressive Drilling Strategies

To effectively learn and refine the heel hook, adopting progressive drilling strategies can make a significant difference. Start with isolated movements and gradually introduce resistance and dynamic variations. Follow a progression such as:

Isolation Drills: Focus on the individual components, like securing the leg entanglement or the grip on the heel.
No Resistance: Drill the complete movement with your partner offering no resistance to understand the mechanics.
Light Resistance: Have your partner apply slight resistance, helping you adjust your technique accordingly.
Flow Rolling: Include the heel hook in a flow roll situation, where you and your partner smoothly exchange positions.
Live Training: Finally, apply the heel hook in live sparring with resistance, maintaining a strong emphasis on safety.

These steps will help you internalize the mechanics of the heel hook and how to execute it effectively within live situations. Remember, regular gym workouts focused on leg strength and flexibility can also enhance your performance and resilience when applying leglocks.

Leg Locks in BJJ Competitions

The application and legality of leg locks, particularly heel hooks, are governed by specific rulesets. As a competitor, understanding the nuances of these rules can make a significant difference in your strategy and performance.

Understanding IBJJF and ADCC Rules

The International Brazilian Jiu-Jitsu Federation (IBJJF) generally has stricter regulations concerning leg locks. Heel hooks are illegal in all levels of Gi competitions. In No-Gi, they are allowed only at the brown and black belt levels. For detailed rules, consult the IBJJF Rules.

Conversely, the ADCC (Abu Dhabi Combat Club) rules are more permissive when it comes to leg locks. Heel hooks and various leg entanglements are legal and are a significant part of the submission game in ADCC competitions.

IBJJF (GI) - Heel hooks illegal at all levels
IBJJF (No-GI) - Heel hooks legal at brown and black belt
ADCC - All leg locks legal

Strategies for Leg Lock Focused Game

When building a leg lock-focused game, it's crucial to tailor your training and approach according to the competition's rule set. With heel hooks being a high-percentage submission in No-Gi competitions like ADCC, they should be an integral part of your arsenal. Practice control positions like the 50/50 and inside sankaku to secure leg entanglements and finish with heel hooks efficiently.

For IBJJF, prioritize leg locks that are legal across belt levels, such as straight ankle locks and kneebars (for brown and black belts). It's essential to weave these submissions into your overall BJJ game without relying solely on them due to the constraints of the rules.

To sum up, ensure that your competition game plan reflects the rules and regulations of the event you are entering. Focus on legal submissions and understand that while leg locks can be powerful, they require careful practice and strategic implementation.

Key Figures & Historical Context

In Brazilian Jiu Jitsu (BJJ), the heel hook has been shaped by notable individuals whose contributions have significantly influenced its use in martial arts today.

Notable Practitioners and Innovators

Eddie Cummings, another key figure, emerged as part of the "Danaher Death Squad", a group renowned for their systematic approach to leg locks. Cummings' innovation and technique have left a lasting impact on the heel hook's application in BJJ.

Craig Jones and Gordon Ryan stand out as contemporary practitioners who have elevated the status of leg locks, and specifically the heel hook, in BJJ competitions. Both are known for their precision and efficiency with this submission, garnering success at the highest levels of the sport.

Dean Lister, often referred to as 'The Boogeyman', has been instrumental in popularizing the heel hook within BJJ circles. His philosophy openly encouraged the exploration of lower body submissions, leading to a broader acceptance and understanding of these techniques.

Ivan Gomes, mentioned for his prominence in the 1960s, is recognized for leveraging heel hooks effectively, thereby influencing its incorporation and subsequent evolution within Brazilian Jiu Jitsu.

Evolution of the Heel Hook in Martial Arts

Pankration, an ancient Greek combat sport, carries some of the earliest traces of leg locking techniques. These grappling methods are considered precursors to modern-day submissions like the heel hook.

The heel hook's mainstream introduction in MMA is often credited to an early UFC event, where Ken Shamrock demonstrated its effectiveness. Since then, the heel hook has become a more nuanced and developed part of the grappling repertoire, with BJJ serving as a central stage for its evolution.

Through the years, the dynamics of leg entanglements and submissions have changed, notable through the intricate leg lock systems developed and advanced by practitioners such as Garry Tonon. Tonon, alongside his colleagues, has played a pivotal role in reshaping the competitive landscape, making the heel hook a fundamental element in modern BJJ stratagems.

Injury Prevention and Rehabilitation

To safeguard your knees during BJJ training, you must focus on injury prevention strategies and know the effective rehab techniques should an injury occur.

Preventing Knee Injuries

Flexibility and Strength Training: Prioritize increasing the flexibility of your ankles and knees to protect your joints. A regimen that includes dynamic stretching can help keep your ligaments supple. Additionally, incorporate exercises that strengthen the muscles around your knees to add support and reduce the risk of injury to the ACL and other critical ligaments.

Controlled Training: Proceed cautiously when learning and practicing heel hooks. Respect your limits and the limits of your training partners to avoid excessive strain on the knee and meniscus.

Rehab Techniques for BJJ Practitioners

Immediate Response: If you sustain a knee injury, adhere to the R.I.C.E. protocol – Rest, Ice, Compression, and Elevation – as an initial response. This can help mitigate swelling and pain in the affected area.

Professional Guidance: For injuries to the knee, such as to the ACL, PCL, or meniscus, seek a rehabilitation program designed by a professional. It often involves a combination of physiotherapy, targeted exercises, and sometimes surgery, depending on the severity of the damage.