Heel Hook Guide - Positions and submissions
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Heel Hook Lock·The Grappling Academy
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Heel Hook Lock
Familyヒールフック(Hīru Fukku)
TransliterationTranslation: heel hook lock
Overview
Heel hooks are among the most powerful and dangerous joint lock submissions in grappling, attacking the knee's rotational ligaments (ACL, MCL, LCL, meniscus) by controlling the heel and twisting the lower leg while the upper leg is immobilized. [1],[2] The inside heel hook rotates the foot inward (medially), primarily attacking the LCL and ACL; the outside heel hook rotates outward (laterally), primarily attacking the MCL. Heel hooks are considered the highest-danger submission in grappling because the knee's rotational ligaments provide minimal pain feedback before catastrophic tearing — opponents often suffer serious injury before feeling sufficient pain to tap. [1] Heel hooks are prohibited at most belt levels in IBJJF gi competition; they are legal in IBJJF no-gi at brown/black belt, in ADCC, and in MMA under Unified Rules. [3]
History & Origin
Heel hooks have roots in catch wrestling and sambo, where rotational leg attacks were standard competition techniques long before their adoption in Brazilian Jiu-Jitsu. [1],[2] In BJJ, heel hooks were historically discouraged due to injury risk and prohibited under most competition rule sets. The 'leg lock revolution' of the 2010s, driven primarily by John Danaher's systematization of ashi garami (leg entanglement) positions and the competitive success of his students (the Danaher Death Squad — Gordon Ryan, Garry Tonon, Eddie Cummings), transformed the heel hook from a fringe technique to the most feared submission in no-gi grappling. [3] This shift forced IBJJF to legalize heel hooks in no-gi competition at advanced belt levels.
Effectiveness
The heel hook attacks the knee and ankle ligaments by rotating the heel while controlling the leg, capable of causing severe ligament damage. [1]
Lineage
Heel hooks come from catch wrestling and sambo, and were popularised in modern no-gi BJJ by John Danaher's squad. [1]
Competition Record
Heel hooks are the most commonly finished submission at ADCC and modern no-gi events. Gordon Ryan, Craig Jones, and the Danaher Death Squad made them the dominant submission in no-gi competition. [1]
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Biomechanical Mechanism
Primary Action — Rotational torque on the knee via the heel — twists the tibia relative to the femur, attacking the knee ligaments
Joints Involved — Knee (rotational stress on ACL, MCL, meniscus), ankle (controlled as the lever handle)
Force Vector — The heel acts as a lever handle — hip rotation and body torque transfer through the ankle into rotational force on the knee
Injury Risk — Attacks multiple ligaments simultaneously with minimal pain warning — one of the most dangerous submissions in grappling
Position & Entry
From ashi garami (single leg X) — Control the leg in the entanglement, cup the heel, rotate the foot to attack the knee ligaments
From 50/50 guard — Both fighters' legs entangled, secure inside or outside heel hook grip and apply rotational force
From leg drag or passing — During a guard pass, opponent's leg is exposed, enter the ashi garami and attack the heel
Variants
Inside heel hook — attacking the knee ligaments by rotating inward (more dangerous, attacks MCL and ACL)
Outside heel hook — rotating outward, attacking the LCL and lateral structures
Reverse heel hook — applied from the opposite side of the entanglement
Saddle/Inside Sankaku heel hook — applied from the inside sankaku (411/saddle) position for maximum control
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
10
Extreme10/10
Heel hooks attack the knee via rotational force on the heel; among the most dangerous submissions due to lack of pain warning before ligament rupture
Skill level needed to execute this technique reliably
Expert
Whether this technique is allowed under major competition rule sets
Illegal
— kansetsu-waza
IJF Sport and Organisation Rules 2025, Article 27PDFRestricted
— IBJJF — No-gi brown and black belt only — banned in gi at...
IBJJF Rules Book v6.0, June 2024PDFLegal
— ADCC — Legal — all submissions legal in ADCC
ADCC Rules Update, April 2025PDF— Unified MMA — Legal submission technique
Unified Rules of MMA, August 2025PDF— FIAS Sport Sambo — Legal
FIAS International Sambo Competition RulesPDF— FIAS Combat Sambo — Legal
FIAS Combat Sambo RulesPDFTraining Notes
✓The heel hook is the most powerful leg submission in grappling — it attacks the knee through rotational force applied via the heel and ankle (Danaher, Leg Lock Anthology, 2019)
✓The mechanic: the attacker controls the opponent's leg in ashi garami, traps the heel in the armpit, and rotates — the rotational force transfers through the ankle to the knee
✓The heel hook attacks the knee's ligaments (ACL, MCL, LCL, meniscus) through torsion — the knee is not designed to resist rotation, making this lock extremely dangerous
✓Inside heel hook (rotating the foot inward) and outside heel hook (rotating outward) attack different knee structures — the inside variant is more dangerous
✓The heel hook has no 'warning pain' — unlike armbars where pressure builds, the heel hook can damage the knee before the opponent feels significant pain
✓The Danaher Death Squad (DDS) revolutionised heel hook technique: systematic entries, finishing mechanics, and leg entanglement positions became the modern standard
✓Heel hooks are legal in ADCC, most no-gi competitions, and MMA — but banned in IBJJF gi and no-gi at all belt levels except brown and black (no-gi only)
Common Mistakes
!Applying heel hooks explosively in training — the lack of warning pain means the knee can be destroyed before the partner taps; always apply slowly
!Not understanding which direction to rotate — inside heel hook rotates the foot inward (medial rotation); outside rotates outward (lateral); wrong direction reduces effectiveness
!Ignoring the ashi garami control — the leg entanglement must control the opponent's hip before applying the hook; without hip control, they can spin and escape
!Crossing the feet in the entanglement — improper foot position creates counter-leg lock opportunities for the opponent
!Not training heel hook defence — because heel hooks are so dangerous, defence (boot/paw guard, knee extraction) must be drilled extensively
!Refusing to tap to heel hooks — the ego-driven resistance to tapping causes the majority of heel hook injuries; tap early
!Attempting heel hooks without understanding the knee anatomy — know which ligaments you're attacking and the injury mechanism
Related Techniques
Counter Techniques
Setup Chain
1Establish Position — achieve the controlling position needed for this submission
2Create the Threat — begin the submission setup to force a defensive reaction
3Secure the Hold — lock the submission grip with proper body mechanics
4Finish — apply increasing pressure until the opponent taps or the joint/choke takes effect
Sources & References
Primary Source
Shooto Official Rules — Leg Lock Classification
1BookShooto Official Rules — Leg Lock Classification
Japanese terminology sourced from Shooto Official Rules — Leg Lock Classification
2CompetitionShooto Official Rules
Japanese MMA pioneer organization — technique classification
3OtherJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (外来語) — used in Japanese MMA, boxing, and BJJ communities
4CitationShooto Official Rules — Leg Lock Classification
Japanese terminology sourced from Shooto Official Rules — Leg Lock Classification
Community
Athletics
Requires
hip control, rotational power, leg entanglement dexterity
Favours
strong hips and flexible legs for entanglement entries
Key muscles
hip rotators, adductors, forearm grip (for heel control)
Notes
The inside heel hook was considered the most dangerous legal submission in grappling by John Danaher, who systematized the leg lock game through his 'Enter the System' instructional series (2017–2019). Heel hooks attack the knee ligaments (ACL, MCL, LCL) through rotational force on the ankle. (Danaher, Enter the System)
Frequently Asked Questions
Should I attack heel hooks from the top or bottom position?
According to The Grappling Academy, it's preferable to attack the legs from the bottom, but if you attack from the top, it becomes crucial that you still focus on position before submission to avoid giving up control.
What's the most important thing to remember when finishing a heel hook?
The Grappling Academy emphasizes that you must control the knee, which is crucial both for safety and to actually break the knee rather than just get a tap. Position before submission applies to leg locks just as much as any other technique.
How do I prevent my opponent from rotating out of a heel hook?
According to The Grappling Academy, when going for an outside heel hook from Ashigurami, you need to stop your opponent's rotation by controlling their position—this is why upgrading to a locked-off position is important before finishing the submission.
Why should I focus on leg lock attacks if arms seem easier to target?
The Grappling Academy notes that legs are bigger than arms, much less coordinated, and provide very long levers when attacking the knee rotationally, particularly the MCL and LCL, making them valuable targets in jiu-jitsu.
How does the Heel Hook Lock work?
Heel hooks are among the most powerful and dangerous joint lock submissions in grappling, attacking the knee's rotational ligaments (ACL, MCL, LCL, meniscus) by controlling the heel and twisting the lower leg while the upper leg is immobilized. The inside heel hook rotates the foot inward (medially), primarily attacking the LCL and ACL; the outside heel hook rotates outward (laterally), primarily attacking the MCL.
Where does the Heel Hook Lock come from?
Heel hooks have roots in catch wrestling and sambo, where rotational leg attacks were standard competition techniques long before their adoption in Brazilian Jiu-Jitsu. In BJJ, heel hooks were historically discouraged due to injury risk and prohibited under most competition rule sets.
Is the Heel Hook Lock legal in competition?
IBJJF: restricted — No-gi brown and black belt only — banned in gi at all levels; IJF: banned — Only elbow joint locks (kansetsu-waza) permitted in judo — all other joint lo…; ADCC: legal — Legal — all submissions legal in ADCC; Unified MMA: legal — Legal submission technique; FIAS Sport Sambo: legal — Legal; FIAS Combat Sambo: legal — Legal
How dangerous is the Heel Hook Lock?
Danger rating 10/10. Heel hooks attack the knee via rotational force on the heel; among the most dangerous submissions due to lack of pain warning before ligament rupture
How do I set up the Heel Hook Lock?
The standard setup chain: Establish Position → Create the Threat → Secure the Hold → Finish.
How do I defend against the Heel Hook Lock?
Standard counters include: Early Recognition — identify the submission attempt early and begin defence immediately / Posture and Base — maintain strong posture and base to prevent submission setups / Grip Fight — deny the attacker their preferred gripping configuration.
What are the variants of the Heel Hook Lock?
Common variants: Inside heel hook (attacking the knee ligaments by rotating inward (more dan…); Outside heel hook (rotating outward, attacking the LCL and lateral structures); Reverse heel hook (applied from the opposite side of the entanglement); Saddle/Inside Sankaku heel hook (applied from the inside sankaku (411/saddle) position for…).
How effective is the Heel Hook Lock in competition?
Heel hooks are the most commonly finished submission at ADCC and modern no-gi events. Gordon Ryan, Craig Jones, and the Danaher Death Squad made them the dominant submission in no-gi competition.
What are common mistakes when doing the Heel Hook Lock?
Top errors to watch for: Applying heel hooks explosively in training — the lack of warning pain means the knee can be destroyed before the par… / Not understanding which direction to rotate — inside heel hook rotates the foot inward (medial rotation); outside rot… / Ignoring the ashi garami control — the leg entanglement must control the opponent's hip before applying the hook; wit… / Crossing the feet in the entanglement — improper foot position creates counter-leg lock opportunities for the opponent.
What are other names for the Heel Hook Lock?
The Heel Hook Lock is also known as Hīru Fukku, Heel Hook, Ashi-garami, Inside Heel Hook.