The Heel Hook in BJJ: From Forbidden Move to Modern Mastery

Hey there, Steve Marlin here , BJJ brown belt, lifelong grappler, and your guide today on one of the most talked-about moves in modern jiu-jitsu: the heel hook.

Welcome back to Martial Boss, where we break down martial arts like you’re training with a friend who actually knows what they’re doing. No fluff. No fake hype. Just real talk from someone who’s tapped and been tapped, sometimes in the same roll.

And trust me, when it comes to heel hooks? I’ve felt both sides.
I remember tapping so fast once that my partner thought I was joking.
Spoiler: I wasn’t. My knee said “nope” before my brain even caught up.

But here’s the thing, the heel hook isn’t just some scary last resort.
It’s a technical system, not a dirty trick.
And if you understand it , yes, even as a white belt , you’ll be safer, smarter, and way more dangerous on the mat.

So let’s dive into Part 1 of this complete guide. We’re starting with the basics, the history, and why this move went from “banned” to “must-know.”

What Is a Heel Hook? Understanding the Mechanics

Let’s clear something up right away:
A heel hook is not an ankle lock.

I know, I know, it sounds like it should be. But think of the heel as the handle of a wrench. You’re not breaking the handle. You’re using it to twist something deeper, the knee joint.

That’s the real target.

When someone locks in a proper heel hook, they’re applying rotational force to your knee. It’s like turning a doorknob… except the doorknob is connected to your ACL and MCL.

And those ligaments? They don’t stretch. They snap.

That’s why heel hooks are so effective, and so dangerous.

It’s a Knee Attack, Not Just an Ankle Lock

I used to think, “As long as I keep my foot free, I’m safe.”
Boy, was I wrong.

The truth is, your foot is just the entry point. The damage happens at the knee. Specifically:

ACL (Anterior Cruciate Ligament) – Gets torqued during outside heel hooks
MCL (Medial Collateral Ligament) – Takes the brunt in inside heel hooks
Meniscus & LCL – Also at risk depending on angle and pressure

Here’s the scary part:
You might not feel pain until after the damage is done.
Your body doesn’t scream “STOP!” like it does with a choke or armbar.
By the time you feel it, the twist may have already torn something.

That’s why control and communication are everything.

Two Main Types: Inside vs. Outside Heel Hook

There are two main flavors of heel hook , and knowing the difference could save your knee… or win your match.

Let’s break them down simply:

Inside Heel Hook (IHH):
You rotate the opponent’s heel toward their body.
Like twisting a key in a lock.
Most common from the saddle or honeyhole position.
Targets the inner knee, MCL and ACL get squeezed.

Outside Heel Hook (OHH):
You rotate the heel away from their body.
Think of opening a car door.
Usually set up from ashi garami or cross ashi.
Hits the outer knee, LCL and fibula take the hit.

Which is more dangerous?
Honestly? Both.
But many say the inside heel hook is scarier because it has less room for error. One wrong crank, and boom, surgery.

How Does It Compare to Other Leg Locks?

Not all leg attacks are the same. Let’s compare:

Straight Ankle Lock: Pulls the foot straight back. Safe(r), great for beginners.
Toe Hold: Twists the toes. Hurts like crazy but usually targets smaller joints.
Kneebar: Hyperextends the knee. Powerful, but easier to see coming.
Heel Hook: Rotates the knee. Fast, sneaky, and brutal.

Think of it like weapons:

Ankle lock = rubber band
Toe hold = stapler
Heel hook = power drill

You can hurt someone with any of them, but only one can end a fight in seconds.

A Brief History: How the Heel Hook Evolved in BJJ

Back in the day, pulling guard and going for a heel hook would get you side-eye , or worse, no more rolling partners.

Why?

Because traditional BJJ was built around the gi, positional dominance, and submissions like the rear-naked choke or armbar.

Leg locks?
They were seen as “cheap,” “risky,” or “not real jiu-jitsu.”

Sound familiar?

There was even a “gentleman’s agreement” , an unwritten rule: Don’t attack the legs.

I heard this myself at my first few academies.
“Heel hooks? Nah, man. That’s for catch wrestlers.”

And honestly? They weren’t wrong, at the time.

The Sambo & Catch Wrestling Roots

Turns out, the heel hook didn’t start in Brazil.
It came from Sambo and Catch Wrestling , grappling styles that loved leg attacks.

Guys like Dan Gable and Karelin used them.
So did early MMA fighters.

But in BJJ, they were ignored, until people started asking:
“Why are we leaving half the body off-limits?”

Enter Dean Lister, a pioneer who famously said:
“Why would you ignore 50% of the human body?”

That question changed everything.

The Danaher Death Squad Revolution

Fast forward to the 2010s.

John Danaher, a professor-type guy with a PhD-level mind for systems, starts teaching leg entanglements like they’re math equations.

He breaks down positions , ashi garami, saddle, 50/50 , into repeatable, teachable steps.

Then his students, Gordon Ryan, Craig Jones, and Garry Tonon, start winning ADCC with one move: the heel hook.

And suddenly, everyone wanted in.

I remember watching Gordon tap out a 300-pound guy with a slick inside heel hook from the saddle.
No strength. No luck. Just perfect control.

That moment made me go: “Okay… maybe I need to learn this.”

Changing Attitudes in the BJJ Community

Today, the heel hook isn’t just accepted, it’s expected.

In no-gi, especially if you don’t know how to attack or defend a heel hook, you’re behind.

Even IBJJF , the most traditional org, now allows heel hooks in no-gi for brown and black belts.

That’s huge.

But with acceptance comes responsibility.

Because now, every academy has to answer:
“How do we teach this safely?”

And that’s exactly what we’ll cover next, the foundation every single heel hook is built on.

The Foundation First: Mastering Leg Entanglements (Before the Submission)

Here’s a hard truth I learned the painful way:
You don’t win with the submission. You win with the position.

I used to skip straight to cranking the foot.
Big mistake.

Every time I tried, I either got reversed… or tapped trying to escape.

Then my coach said:
“Steve, stop chasing the tap. Control the hip first.”

Lightbulb moment.

Now I teach it the same way: Position before submission. Always.

If you don’t control the hip and knee line, your heel hook won’t land, or worse, you’ll eat one yourself.

Why Control Trumps Cranking

Imagine trying to cut down a tree with a dull axe.
That’s what attacking without control feels like.

But if you chain-wrap the trunk and brace it?
One clean swing, thud, it’s down.

Same idea.

Control the hip → limit movement.
Break the knee line → prevent escapes.
Then go for the heel.

This isn’t just safer, it’s more effective.

And guess what?
The best part about controlling the position?
Your opponent can’t counter-attack as easily.

Win-win.

Key Positions That Lead to Heel Hooks

Let’s meet the heavy hitters, the positions that make heel hooks possible.

Ashi Garami (Single Leg X-Guard)
This is ground zero for outside heel hooks.

You trap one leg between yours, control the thigh, and isolate the foot.

From here, you can attack, sweep, or transition.

I drill this weekly, it’s that important.

The Saddle (Honeyhole / Inside Sankaku)
My personal favorite.

You sit deep on their hips, both your legs trapping theirs like a bear hug for legs.

Super stable. Hard to escape. Perfect for inside heel hooks.

Once you’re locked in? Good luck getting out.

50/50 Guard
Neutral territory , both of you have one leg trapped.

Feels like a tug-of-war.
One small mistake? Tap city.

I’ve tapped from here. I’ve tapped others, too.
Respect the 50/50.

Cross-Ashi (Double Outside Trap)
Both legs are controlled from the outside.
Great for switching between inside and outside attacks.

Used heavily by Danaher-style players.

Step-by-Step: Applying the Heel Hook Safely & Effectively

I’ll be honest, my first real heel hook attempt was a disaster.

I had the foot. I had the grip.
But my hips were loose, my control was sloppy, and boom , I got reversed and tapped from mount.

Not exactly the highlight reel moment I imagined.

So let me save you the embarrassment. Here’s the right way, step by step.

Step 1: Secure the Base Position

Before you even think about touching the foot, ask yourself:

👉 Do I control their hip?
👉 Is their knee line broken?
👉 Can they move freely?

If the answer to any of those is “yes,” go back. Fix the position.

You want them stuck, like a soda can in a vending machine.

From ashi garami, squeeze their thigh into your chest.
From the saddle, clamp both legs around their hips.

No movement = no escape.

This isn’t just smart offense, it’s safety. The better your control, the less force you need to finish.

Step 2: Isolate the Leg and Hide the Heel

Now, trap the leg you want to attack.
Use your shin or knee to block their free leg from defending.

Then, expose their heel, but only when you’re ready.

Pro tip: Keep their toes pointed down and in until the last second.
That hides the target and stops early defense.

Once you’ve got isolation, it’s time to grip.

Step 3: Establish the Grip (“The Bite”)

This is where most people mess up.

They grab the foot like they’re shaking hands.
Wrong.

You want to cup the heel with your forearm or armpit, like tucking a football.

Then lock your hands:

Gable grip (palms together, thumbs out) – strong and secure
Rear-naked choke grip – good for hiding the elbow
Double wrist lock – extra control, harder to defend

The goal? Make it impossible for them to “boot” your arm off.

And hide that elbow. If they see it, they’ll attack it.

Step 4: Remove Slack (Pre-Tension)

Ever tried turning a loose steering wheel? Useless.

Same with a heel hook.

Before cranking, tighten everything:

Bridge slightly to close the space
Align your hips with theirs
Lock your base (foot on the mat or knee shield)

This is called pre-tension; you’re removing all slack so the rotation hits instantly.

No warning. No chance to escape.

Step 5: The Finish – Controlled Rotation

Now, turn.

Imagine you’re looking over your shoulder to back up a car.
That motion rotates your torso and applies clean pressure.

Go slow.
Feel their resistance.
Watch their face.

If they tap, release immediately.
If they try to roll, keep the grip and ride it.

And remember: In training, catching the position is the win.
You don’t need to crank until they cry.

That’s not jiu-jitsu. That’s ego.

High-Percentage Setups & Chains to the Heel Hook

The best submissions don’t come from desperation.
They come from flow.

Here are the setups I use most , the ones that work even when my opponent knows they’re coming.

From Failed Sweeps

Try sweeping from single-leg X Do they resist?

Perfect.

Drop your knee across their thigh, trap the leg, and slide into ashi garami.

They’re already committed forward , now you own their leg.

I’ve hit more heel hooks this way than any other.

After Guard Breakdown

They pass your guard? Don’t panic.

Shoot for a deep half guard, then roll into the saddle.

Once you’re in the honeyhole, the inside heel hook is just a few moves away.

It’s like turning defense into offense mid-roll.

My coach calls it “grappling judo.”

Chaining Attacks

Never put all your eggs in one basket.

Start with a straight ankle lock → if they resist, switch to toe hold → if they roll, catch the inside heel hook.

Or fake a kneebar , when they react, pivot into an outside heel hook.

The key? Stay calm. Stay connected. Let the submission come to you.

Using Feints and Misdirection

BJJ is part chess, part poker.

Act like you’re passing, then suddenly drop back into ashi.
Pretend to give up, then explode into a saddle entry.

I once won a match because my opponent relaxed after I stopped moving.
Big mistake. I locked the saddle and tapped him in three seconds.

He still says I cheated.
I say I played smart.

Essential Defense: How to Survive a Heel Hook Attack

Let’s be real, you will get caught.

Maybe during live rolling. Maybe in competition.
And when you do, you need to know how to survive.

Because unlike a choke, you can’t feel the damage coming.

So let’s talk defense, starting with prevention.

Prevention: Avoid Getting Caught

Best defense? Never get attacked.

Keep your heels down, toes pointed in, like you’re trying to touch your butt with your heels.

Don’t let your knee cross their center line.
If their leg is over your hip, you’re in danger.

And fight the hands!
If they reach for your foot, boot their arm away , push it like you’re closing a car door.

Simple. Fast. Effective.

Early Escape (Before the Grip is Set)

Caught in ashi garami? Don’t wait.

Frame against their chest or hip.
Use an underhook to create space.
Stand up or recover guard before they isolate the leg.

Once they have the heel cupped? It’s too late.

Speed matters.

Late-Stage Escapes (When the Hook is On)

Okay. You’re caught.
Pressure is building. What now?

Rule #1: Tap early. Tap loudly.

Your ligaments don’t heal like bruises.

But if you do want to escape?

Roll into the direction of the twist, in the same way their body is turning.

Think of it like going with the wave instead of fighting it.

Use your free leg to block their hip.
Defend the cupping arm with your hand.

And if you’re in the saddle? There’s a backdoor escape, invert and roll through, but that’s advanced.

For most people? Tap. Live to roll another day.

Are Heel Hooks Safe? Risks, Injuries & Injury Prevention

Short answer?
Only if you treat them with respect.

Long answer?
Let me tell you about my friend Mike.

Mike was a purple belt. Tough guy. Wrestler. Didn’t believe in tapping early.

One night, he got caught in a 50/50 heel hook.
Said he “felt something” but thought he could tough it out.

Tore his ACL. Six months of surgery. Never rolled the same again.

That’s why safety isn’t optional.

Real Risks Involved

ACL/MCL tears
Meniscus damage
Fibula fractures (especially in the outside heel hooks)
Long-term instability

And again, pain comes after the injury.
By then, it’s often too late.

Best Practices for Safety

✅ Only roll with partners you trust
✅ Drill slowly, speed kills knees
✅ Use verbal cues: “easy,” “healing hands,” “tap”
✅ Train on soft mats if possible
✅ Never crank on beginners, teach control first

And repeat after me:
“Tap early, tap often.”

Say it until it’s automatic.

Heel Hook Rules Across Major BJJ Organizations

Want to compete? Know the rules.

Nothing worse than pulling off a slick heel hook… and getting DQ’d.

Here’s the breakdown:

IBJJF

Gi: ❌ Not allowed at any level
No-Gi: ✅ Allowed only for brown and black belts
Lower belts: Still banned

Why? Tradition and safety. But change is coming.

ADCC

The wild west of grappling.
✅ Fully legal for all adult divisions
No belt restrictions
Where legends are made

If you want to test your heel hook IQ, ADCC is the proving ground.

NAGA / Grappling Industries

Usually allows heel hooks in advanced/no-gi divisions
Often start at purple belt
Check local event rules; they vary

EBI / CJI

Submission-only formats
✅ Heel hooks encouraged
Designed for modern, fast-paced action

Bottom line: Always check the rulebook before you compete.

How to Train Heel Hooks Responsibly: A Systematic Approach

Look, I get it. You wanted to learn this yesterday.

But rushing leads to injuries. Bad habits. Broken friendships.

So here’s how to train smart.

Gym Culture Matters

Find a gym that teaches leg locks with rules.

No wild cranking. No ego.
Clear communication. Trusted partners.

If your gym doesn’t have a system, ask your coach to start one.

Drilling Progressions

Static drills – Learn the positions slowly
Slow-motion rolls – Add light resistance
Live but no-crank – Practice entries and escapes
Controlled finishing – Only with advanced partners

Follow this path, and you’ll build skill without risk.

Beginner Tips

Start with ankle locks first
Master ashi garami before attacking
Learn defense before offense
Go slow, seriously, slow down

And never forget:
Every attacker must also be a defender.

Integrating Heel Hooks Into Your Game: Strategy & Mindset

This isn’t just about technique.
It’s about strategy.

Ask yourself:

When should I hunt for heel hooks?
What’s my backup plan?
Am I sacrificing position for a low-percentage shot?

Smart grapplers use heel hooks as part of a system, not a Hail Mary.

Chain sweeps to attacks.
Mix feints.
Stay balanced.

And remember, the threat alone can make opponents hesitate.
That hesitation? That’s your opening.

FAQ: Top Questions About Heel Hook BJJ

Let’s wrap with the questions I get asked most.

Can white belts learn heel hooks?
Yes, but only with supervision. Focus on defense and control first.

Are heel hooks allowed in gi BJJ?
Generally no. IBJJF bans them. Some open mats allow it cautiously.

What does a heel hook feel like?
Like someone twisting your knee with a wrench. Sudden. Sharp. Uncomfortable.

Is a heel hook more dangerous than a choke?
Yes. Chokes are reversible. Knee damage can be permanent.

What is reaping in BJJ?
Bending the knee past midline (like forcing a scissor). Illegal due to injury risk.

How long to recover from a heel hook injury?
Weeks to months, ACL tears may require surgery and 6+ months of rehab.

Which heel hook should I learn first?
Most coaches recommend an outside heel hook from ashi garami for easier control.

Do heel hooks work in self-defense?
Technically yes. Realistically? Not practical. You’d need to take someone down first.

Conclusion

The heel hook isn’t going anywhere.

It’s part of modern BJJ, whether you love it or fear it.

But here’s the truth I’ve learned after years on the mat:

Respect beats fear. Knowledge beats luck.

If you understand the mechanics, train safely, and focus on control, the heel hook becomes not just a weapon, but a lesson in precision, patience, and partnership.

So go ahead.
Learn it.
Drill it.
Respect it.

Just don’t become the reason someone quits jiu-jitsu.

Stay safe. Tap early. And keep rolling.