BJJ Heel Hooks

The Heel Hook is responsible for more serious long term injuries than any other Jiu Jitsu submission. Particularly the inside heel hook. This is because the inside heel hook requires such a small twist to so much damage to the knee. It’s also not a gradual increase in pain like other submissions, it’s nothing, then extreme pain as the knee ligaments tear. It’s a long and expensive recovery as well.

That said; here’s how you do an inside heel hook.

First trap your opponent’s leg between yours, pinching your thighs together with your ankles crossed. In the most basic drilling position you are both seated at this point.  With the person doing the heel hook at a 45-90 degree angle from the hip.

The knee of the leg you’ve trapped should be exposed above your knees. Use your leg pressure to bend the knee of the trapped leg. It makes it harder to escape. Then take a cupping friction grip of their leg just below the knee. Your palm down and thumb towards the ankle side. Trap their foot between you arm and body.

Then fall to the side. Either side will work. But if you like them fall so that you’re doing the heel hook on the top side, where you can control the pressure and avoid accidental damage. Now you’re on your side with the top of their foot trapped between your upper arm and ribs. Move your forearm under their heel so the bone of forearm is against the heel, and the blade of your wrist is on their achilles. Now clasp your hands together and exert a slow twisting pressure on the knee. If you have it locked in there is less than 1/2 an inch before you tear something. So go slow, and make sure you allow your training partner time to tap.