Ankle Pick for BJJ
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Ankle Pick·Tarik BJJ
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Ankle Pick
Familyアンクルピック(Ankuru Pikku)
TransliterationTranslation: ankle pick (katakana)
Overview
The Ankle Pick family covers takedowns where the attacker controls the opponent's upper body with one hand while reaching down to pick up or block the opponent's ankle with the other hand, collapsing their base. [1] The ankle pick is a snap-down-to-attack technique: the attacker uses a collar tie, wrist control, or post to snap the opponent's weight forward onto one foot, then reaches down to capture that loaded ankle and pulls it toward them. [1],[2] The technique requires minimal level change compared to full shots, making it energy-efficient and low-risk. [2] Ankle picks are effective in both gi and no-gi contexts and are commonly used as setups or chain-wrestling transitions. [2],[3]
History & Origin
Ankle picks have been part of wrestling technique since antiquity, though the modern systematised ankle pick was developed primarily in American folkstyle wrestling. [1] The technique gained broader recognition through its adoption in BJJ and MMA, where it serves as a low-risk standing attack. [2],[3]
Effectiveness
Lineage
Competition Record
The ankle pick is frequently used in NCAA wrestling and was notably employed by wrestlers like Kyle Dake in his four NCAA titles at four different weight classes (2010–2013). [1]
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Biomechanical Mechanism
Primary Action — Snap-down of the head combined with reach for the far or near ankle — breaks posture and removes base
Joints Involved — Opponent's ankle (grasped and lifted), cervical spine (snap-down pressure), attacker's hips (level change)
Force Vector — Downward head pressure combined with upward ankle lift creates opposing forces that topple the opponent
Takedown Mechanic — Minimal-commitment attack — does not require deep level change or penetration step
Position & Entry
From collar tie (snap-down) — Snap the opponent's head down, reach for the far ankle while maintaining head pressure, lift and sweep
From hand fighting — Push-pull to break the opponent's posture, reach for the near or far ankle when they step forward
From two-on-one setup — Control one arm with two-on-one, use it to pull the opponent forward while reaching for the ankle
Videos
1 video
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Ratings
Risk of injury to the person this technique is applied to
3
Moderate3/10
Ankle pick uses minimal force; one of the lowest-impact takedowns
Skill level needed to execute this technique reliably
Intermediate
Whether this technique is allowed under major competition rule sets
Illegal
— IJF — Banned since 2010 leg grab prohibition — direct han...
IJF Sport and Organisation Rules 2025, Article 27PDFRestricted
Legal
— 2 points
IBJJF Rules Book v6.0, June 2024PDF— Unified MMA — Legal takedown technique
Unified Rules of MMA, August 2025PDF— ADCC — Legal, scored 2-4 points in second half of match
ADCC Rules Update, April 2025PDF— FIAS Sport Sambo — Legal — all takedowns permitted
FIAS International Sambo Competition RulesPDF— FIAS Combat Sambo — Legal
FIAS Combat Sambo RulesPDF— 2 points
NCAA Wrestling Rules 2025-26PDFTraining Notes
✓Use the collar tie to snap the opponent's weight forward onto their front foot — the loaded foot is the target
✓The pick hand stays low and light; all the power comes from the pulling hand on the collar tie
✓Time the pick with the opponent's step — catch the foot as it touches down and their weight commits
✓Keep your own hips back during the pick so you don't overextend into a front headlock
✓Lift the ankle forward and up (toward the opponent) while pulling their head down and back
✓Practice ankle picks as counters to the opponent's forward pressure — they walk right into it
Common Mistakes
!Reaching for the ankle without first loading the opponent's weight onto that foot — they just step away
!Bending at the waist instead of squatting down to the ankle level
!Pulling the ankle toward you instead of forward and up — forward breaks their base more effectively
!Letting go of the collar tie when you reach for the ankle, losing all upper body control
!Trying to ankle pick from too far away — it requires close range
!Not following through after the pick, letting the opponent hop and recover
Related Techniques
Counter Techniques
Sprawl — drop hips back and drive weight down to stuff the takedown attemptUnderhook — establish inside position to control distance and prevent the takedown entryPost and Circle — post on the attacker's head and circle away to break their angleLevel Change Defence — recognize the shot early and react with appropriate hip defence
Setup Chain
1Establish Contact — use grip, tie, or clinch to control the opponent
2Create Off-Balance — use push-pull action to disrupt the opponent's base
3Execute the Takedown — apply the specific takedown mechanic with commitment
4Follow to Ground — maintain control as the opponent goes down to secure position
Sources & References
Primary Source
Japanese amateur wrestling terminology
1OtherJapanese Martial Arts Community Terminology
Japanese amateur wrestling terminology
2OtherJapanese Combat Sports Katakana Convention
Standard katakana transliteration of Western martial arts terminology (外来語) — used in Japanese MMA, boxing, and BJJ communities
3CitationJapanese amateur wrestling terminology
Standard katakana transliteration used in Japanese wrestling (レスリング)
Community
Athletics
Requires
hand speed, snap-down power, timing
Favours
long arms for reaching the ankle, quick reflexes
Key muscles
deltoids, forearm grip, core, neck (for snap-down)
Sub-techniques
Inside Ankle Pick
SubFamilyThe Inside Ankle Pick subfamily targets the opponent's near-side (inside) ankle, reaching between the opponent's legs or across the centreline to pick up the ankle on the same side as the controlling hand. [1] The inside angle of attack exploits the opponent's forward weight distribution by snapping the head and pulling the near ankle forward simultaneously. [1,2] Inside ankle picks are often set up from collar tie or wrist control positions where the attacker can redirect the opponent's weight onto the target foot. [2,3]
1 genera·1 techniquesExplore
Outside Ankle Pick
SubFamilyThe Outside Ankle Pick subfamily targets the opponent's far-side (outside) ankle, reaching to the outside of the opponent's stance to capture the far foot. [1] The outside ankle pick requires creating an angle or using a cross-body reach to access the far ankle, often set up by pushing the opponent's weight to one side and then picking the weighted foot from the outside. [1,2] This angle of attack is less direct than the inside pick but can be more effective against opponents who maintain a squared stance. [2,3]
1 genera·1 techniquesExplore
Notes
The ankle pick is a low-risk, high-percentage takedown that uses misdirection and timing rather than power. Cael Sanderson, the only undefeated NCAA wrestling champion (159-0), was renowned for his ankle pick. (Sanderson, Wrestling Tough)
Frequently Asked Questions
How do you set up an ankle pick from standing?
Tarik BJJ recommends starting with a collar grip from standing position and using a fake guard pull to pull your opponent hunched forward, which exposes them for the ankle pick attempt.
What's the key positioning detail to make an ankle pick work?
You want to keep your opponent's shoulder tight to their knee—this positioning gives you the opportunity to execute the takedown successfully.
How do you make the ankle pick harder to defend?
Tarik BJJ emphasizes that combining the ankle pick with different techniques makes it hard for opponents to anticipate and counter, rather than relying on the same setup repeatedly.
How does the Ankle Pick work?
The Ankle Pick family covers takedowns where the attacker controls the opponent's upper body with one hand while reaching down to pick up or block the opponent's ankle with the other hand, collapsing their base. The ankle pick is a snap-down-to-attack technique: the attacker uses a collar tie, wrist control, or post to snap the opponent's weight forward onto one foot, then reaches down to capture that loaded ankle and pulls it toward them.
Where does the Ankle Pick come from?
Ankle picks have been part of wrestling technique since antiquity, though the modern systematised ankle pick was developed primarily in American folkstyle wrestling. The technique gained broader recognition through its adoption in BJJ and MMA, where it serves as a low-risk standing attack.
Is the Ankle Pick legal in competition?
IJF: banned — Banned since 2010 leg grab prohibition — direct hansoku-make for touching opp…; IBJJF: legal — Legal at all belt levels, scored as takedown (2 points); UWW: restricted — Legal in freestyle (2-4 points), banned in Greco-Roman (no attacks below waist); Unified MMA: legal — Legal takedown technique; ADCC: legal — Legal, scored 2-4 points in second half of match; FIAS Sport Sambo: legal — Legal — all takedowns permitted; FIAS Combat Sambo: legal — Legal; NCAA Folkstyle: legal — Legal, scored as takedown (2 points)
How dangerous is the Ankle Pick?
Danger rating 3/10. Moderate — ankle pick uses minimal force; one of the lowest-impact takedowns
How do I set up the Ankle Pick?
The standard setup chain: Establish Contact → Create Off-Balance → Execute the Takedown → Follow to Ground.
How do I defend against the Ankle Pick?
Standard counters include: Sprawl — drop hips back and drive weight down to stuff the takedown attempt / Underhook — establish inside position to control distance and prevent the takedown entry / Post and Circle — post on the attacker's head and circle away to break their angle / Level Change Defence — recognize the shot early and react with appropriate hip defence.
What are the variants of the Ankle Pick?
Common variants: Inside ankle pick (reaching to the near ankle from inside tie position); Outside ankle pick (reaching to the far ankle from outside angle); Snap-down to ankle pick (using a snap-down to expose the ankle for the pick).
How effective is the Ankle Pick in competition?
The ankle pick is frequently used in NCAA wrestling and was notably employed by wrestlers like Kyle Dake in his four NCAA titles at four different weight classes (2010–2013).
What are common mistakes when doing the Ankle Pick?
Top errors to watch for: Reaching for the ankle without first loading the opponent's weight onto that foot — they just step away / Bending at the waist instead of squatting down to the ankle level / Pulling the ankle toward you instead of forward and up — forward breaks their base more effectively / Letting go of the collar tie when you reach for the ankle, losing all upper body control.
What are other names for the Ankle Pick?
The Ankle Pick is also known as Ankuru Pikku, Ankle Pick Takedown, Ankle Grab, Ankle Snatch.