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.
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.
No one is going to die from an inside heel hook. But this submission has probably caused more long term serious injuries than any other. If you are drilling this at home with your brother make sure you understand how quickly the damage is done. There’s no gradual build up of pain that causes your opponent to tap with this leg lock. It doesn’t hurt, until it does, and then it’s to late.
Dean Lister is credited with popularising leg locks in Jiu Jitsu. He famously influenced John Danaher with a simple question. Why would you ignore 50% of the body? Here Dean explains how to lock in a devastating heel hook.
While John Danaher didn’t invent leg locks he has certainly perfected their use in competition BJJ. Building an amazing system that has brought huge success to his squad. Watching this video will improve your understanding of how heel hocks work and give you the details to stay in control and get the finish.
John also covers the three ways people can escape from a heel hook and how to counter them. This is tremendously useful in learning how to defend the heel hook as well as how to apply it. If you know what is important to your opponent in each step and work to prevent it you’ll improve your chances of escape.
Once you have the basic movements smooth and instinctive then the focus is on pulling them towards you with your heels so your hips remain as close as possible to your opponent’s. This is the key to truly mastering the heel hook, it’s similar to getting hip penetration on your armbar.