Twists and Turns: Incorporating the Heel Hook into Your Ground Game

November 2, 2023
From: Spartacus
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Picture a championship bout’s electrifying setting—a showdown between two titans of the grappling world. Just when it seemed that the young phenom, hailed for his impenetrable defense, was cruising to another victory, the tables dramatically turned.

For the first time in his illustrious career, he was ensnared in the grip of a heel hook, leaving the audience in collective awe. This moment wasn’t just a testament to the unpredictability of combat sports but also underscored the sheer potency of a technique that is often underestimated.

The heel hook—elegant in its execution but devastating in its impact—stands out as one of the most compelling submissions in the grappling arsenal. While it’s deeply rooted in martial arts history, its nuances remain elusive to many. Far more than just a showcase of raw power, the heel hook embodies the pinnacle of technique, strategy, and timing.

We will be shedding light on the intricacies of the heel hook, delving deep into its history, and mechanics.. Through understanding comes appreciation, and through appreciation comes mastery.

History of the Heel Hook

The roots of grappling and submission fighting extend back centuries, and with them come the precursors to techniques like the heel hook. Ancient civilizations such as Greece with their Olympic sport of Pankration showcased a myriad of submission techniques. Although detailed manuscripts are rare, some ancient illustrations depict warriors in positions that look reminiscent of leg entanglements.

Moving eastward, Japan’s traditional jiu-jitsu also hinted at the usage of leg locks, though the emphasis was predominantly on joint locks targeting the upper body. However, as samurai warriors required mobility, it’s plausible to believe they would avoid techniques that might cripple the legs.

But it wasn’t just the Greeks or Japanese who had glimpses of leg-based submission techniques. Various forms of wrestling across Europe and Asia, from the Lancashire catch wrestling in England to Mongolian wrestling, show instances where the legs were targeted, though perhaps not with the same intricacy as modern heel hooks.

As martial arts evolved and merged throughout the 20th century, the heel hook began to see more limelight, particularly with the rise of Brazilian Jiu-Jitsu (BJJ). Initially, BJJ emphasized upper-body submissions, given the guard-based origins of the art. But as competitors sought new ways to secure victories, they began exploring leg entanglements more deeply.

The no-gi grappling scene, in particular, witnessed an explosion in the use and refinement of leg locks. The heel hook, with its devastating efficiency, quickly became a favored technique among competitors. The likes of Dean Lister and, later, the Danaher Death Squad, with figures such as Garry Tonon and Gordon Ryan, would elevate the heel hook to new heights, demonstrating its potency in high-level competitions.

MMA was another arena where the heel hook found a home. While initially, many fighters lacked the technical acumen to defend against leg attacks, the heel hook’s effectiveness ensured that fighters started integrating it into their training regimes. Today, a well-rounded MMA fighter possesses both a good offensive and defensive game around this technique.

Despite its effectiveness, the heel hook’s potential for causing severe injuries has led some organizations and tournaments to restrict or outright ban its use, especially at amateur levels. This protective measure underscores both the move’s power and the importance of learning it safely and responsibly.

Anatomy 101: Why the Heel Hook Works

The leg, a complex structure of bones, muscles, ligaments, and tendons, serves as both a pillar of support and a tool of mobility for the human body. When dissecting the heel hook’s effectiveness, it’s essential to grasp the basic anatomy of the lower limb:

  • Bones: The leg consists of the femur (thigh bone), tibia and fibula (shin bones), and the talus and calcaneus (foot bones). The heel hook primarily impacts the tibia and fibula.
  • Ligaments: These fibrous connective tissues connect bone to bone. The knee joint’s primary ligaments include the ACL, PCL, MCL, and LCL. In the ankle region, the deltoid ligament and the three lateral ligaments (anterior talofibular, calcaneofibular, and posterior talofibular) are of prime concern.
  • Tendons and Muscles: Tendons connect muscles to bones, aiding movement. The Achilles tendon, the largest in the body, connects the calf muscles to the heel bone and plays a role in foot flexion.

At its core, the heel hook is a rotational leg lock, applying torque to the ankle and translating that force up into the knee.

  • Rotation at the Ankle: By securing an opponent’s heel and turning it laterally (outward), you exert force on the ankle joint. This primarily stresses the lateral ligaments, especially the anterior talofibular ligament.
  • Knee’s Vulnerability: The knee, while a robust joint, isn’t designed to handle significant rotational force. As the torque from the ankle transfers upwards, it impacts the ligaments of the knee, particularly the ACL and MCL. These ligaments resist the unnatural twisting, but when the force exceeds their limit, they can snap.
  • Leverage and Control: A proper heel hook doesn’t just involve twisting the foot. It requires controlling the opponent’s leg, often using both arms to secure the heel and using the legs to trap the opponent’s knee and thigh. This control minimizes their ability to rotate or pull away, increasing the submission’s effectiveness.

The heel hook’s danger lies in the body’s natural pain response. Unlike arm or wrist locks, where pain is felt sooner, the ligaments in the knee often don’t send pain signals until they’re critically damaged. This means by the time someone feels the need to tap, it might already be too late, resulting in significant injury.

The combination of the human anatomy’s natural vulnerabilities and the heel hook’s leveraging mechanics make it one of the most effective and, simultaneously, perilous submissions in the grappling world. As with all martial arts techniques, respect and caution are paramount.

Setting Up the Heel Hook

From Guard: Initiating the Heel Hook with Finesse

The guard, a fundamental position in grappling, can be a launching point for various submissions, including the heel hook. Let’s delve into setups from different guard positions:

  • Closed Guard: While not the most typical starting point for a heel hook, it’s possible with a bit of craftiness. From a traditional closed guard, one can shift their hips out to one side, creating an angle. By controlling an opponent’s wrist or sleeve on the opposite side, you can then swing your leg around and under the opponent’s near leg, trapping it and allowing for the transition into a heel hook.
  • Half Guard: A more common launching pad. From 

the bottom, when your opponent tries to flatten you out, you can underhook their far leg. Using this control, you can off-balance them, swinging your outside leg over and transitioning into a leg entanglement, setting up the heel hook.

  • Butterfly Guard: From here, the heel hook setup is similar to half guard. Use butterfly hooks to elevate or off-balance the opponent, simultaneously shooting for an underhook on one of their legs. As they post or react, swing your other leg over to entangle theirs, creating an entry for the heel hook.

Transitions: Seamlessly Shifting into the Heel Hook

A heel hook doesn’t always start from a static position. Often, it comes alive mid-flow, transitioning from other moves:

  • From Single Leg Takedown Defense: If an opponent shoots in for a single-leg takedown, sprawl to defend, then circle to the outside of their trapped arm, seizing their far leg. As you control it, sit back and rotate into a leg entanglement, setting up the heel hook.
  • Transitioning from Knee Bars: Knee bars and heel hooks often go hand in hand. If you’ve isolated a leg for a knee bar but the opponent defends by straightening their leg or turning their knee out, it might expose their heel. Transition by adjusting your grip, switching from controlling the thigh to controlling the heel, then apply the hook.
  • From Top Side Control: When you’re in top side control and the opponent turns away, attempting to regain their guard or stand up, you can seize the opportunity. Dive for their far leg, scooping it up and rolling back to secure the heel hook position.

Remember, the art of the heel hook is both technical and fluid. It requires understanding not just of the submission itself but of body mechanics, leverage, and the ability to read your opponent’s movements. Practice with care and always prioritize safety. With time, the heel hook can become a formidable tool in your grappling arsenal.

Defensive Strategies Against the Heel Hook

The battlefield of grappling is as much about the mind as it is about physical prowess. Awareness, in particular, is a grappler’s invisible shield.

  • Reading the Opponent’s Hips: One of the earliest indicators of a potential heel hook attempt is the shifting and angling of an opponent’s hips. If they begin turning their hips towards your legs or aim to entangle one of your legs with theirs, it might be a precursor to a heel hook setup.
  • Monitoring Leg Position: Always be wary when an opponent starts to control or manipulate the positioning of your legs, especially if they’re attempting to isolate one from the other. A dangling leg is an invitation for leg locks.
  • Hand Placement: If your opponent starts reaching for your heel or lower leg, it’s a clear indication they might be gunning for the heel hook. Keep an eye out for such movements, and always aim to control their wrists to prevent the grip.


While awareness can prevent you from getting into precarious positions, sometimes the heel hook attempt is inevitable. Here’s how to navigate such waters:

  • Spin Out: The heel hook relies on trapping the leg and twisting the heel. If caught early enough, you can spin in the same direction as the twist, effectively unwinding the submission attempt and freeing your leg.
  • Boot Your Leg: Commonly known as “making the boot,” this involves straightening your leg and flexing your foot. This motion makes it harder for the opponent to secure a tight grip on your heel, buying you a split second to work on an escape.
  • Peel the Hands: If your opponent manages to get a grip on your heel, use your hands to peel theirs away. Focus on their fingers, as it’s the weakest part 

of their grip.

  • Retract and Reguard: Once you’ve loosened their grip, quickly retract your leg and establish a protective guard. It’s crucial to act swiftly; hesitation might lead them to reattempt the submission or transition to another.

The heel hook, while a potent weapon in the grappling arsenal, isn’t undefendable. By fostering acute awareness and mastering the art of escapes, you can not only protect yourself from this submission but also use the opponent’s attempt to your advantage, setting up counter-attacks or improving your position on the mat. Remember, as with all submissions, safety is paramount; always tap if you feel you’re caught, and live to grapple another day.

Safety First

In the realm of martial arts, the mats serve as both a training ground and a sanctuary. It’s here that practitioners pour hours into perfecting techniques and testing their limits. However, the beauty of these arts is not just in their effectiveness but also in the philosophy of mutual respect and care.

  • Respect the Technique: Every move in martial arts, from the simplest hold to the most intricate submission, comes with an inherent risk. The heel hook, for instance, targets delicate ligaments that, if damaged, could have long-term repercussions. Understanding these risks is pivotal. Practitioners must approach training with a blend of enthusiasm and caution, ensuring that they don’t endanger themselves or their partners.
  • Know Your Partner: Not everyone on the mat has the same experience or threshold. It’s essential to gauge your partner’s comfort and proficiency level. Adjusting the intensity and speed during sparring can create a safe environment for both participants.
  • Recognizing One’s Limits: The body is an incredible machine, but it has its boundaries. By understanding these limits, a martial artist can train sustainably, ensuring longevity in the sport. Feeling discomfort or being caught in a tight submission doesn’t always mean immediate danger, but if there’s uncertainty, it’s always safer to tap.
  • The Ego Trap: One of the biggest impediments to tapping early is ego. The desire to appear resilient or to not “lose” can sometimes overshadow the more significant need for safety. It’s crucial to remember that training is a learning process, not a battleground. There’s no shame in tapping; in fact, it’s a sign of maturity and understanding.
  • Protecting Future Potential: An injury, especially one that could have been avoided by tapping early, can sideline a martial artist for weeks, months, or even permanently. By tapping out when necessary, one ensures they can return to the mats another day, continue their journey, and grow as a practitioner.

Safety in martial arts is a shared responsibility. While instructors set the tone, every individual on the mat plays a part in ensuring a nurturing and secure environment. By respecting the techniques, understanding their potency, and prioritizing safety over ego, the world of grappling becomes a place of growth, camaraderie, and lifelong learning. Always remember: in the journey of martial arts, it’s not about how tough you are, but how smart and respectful you train.

Tips on Integrating the Heel Hook into Your Game

The road to mastering the heel hook, like any other martial arts technique, is paved with repetition, understanding, and dedication. Drills are the most efficient way to ingrain a technique into your muscle memory, ensuring you can execute it flawlessly even under high-pressure situations.

  • Isolation Drills: Start with the basics. Isolate the heel hook motion by practicing the grip, twist, and control, ideally with a cooperative partner. This helps in understanding the mechanics and pressure points.
  • Entry Drills: From various positions, such as half-guard, closed guard, or butterfly guard, practice entering into the heel hook position. This builds fluidity and allows you to spot opportunities during live rolling.
  • Chain Submission Drills: Integrate the heel hook with other leg attacks. For instance, transition from a straight ankle lock to a heel hook or vice versa. This offers versatility and keeps your opponent guessing.
  • Open the Doors with Distraction: Use your upper body submissions or guard passes as a smokescreen. When your opponent is preoccupied defending their neck or passing your guard, their legs become an easier target.
  • Leg Pummeling: This wrestling concept can be used effectively to control and trap your opponent’s legs. The more adept you become at leg pummeling, the easier it will be to find openings for the heel hook.
  • Stay One Step Ahead: Always think of the next move. If you feel your heel hook grip loosening or your opponent beginning to escape, transition to another submission or use the attempt as a sweep. This way, you maintain the upper hand.
  • Defensive Heel Hooking: Sometimes, the best offense is a good defense. If you find yourself in a compromised position, such as your opponent passing your guard or mounting, using the heel hook can be a great way to reverse the tables.

The heel hook is a formidable weapon in any grappler’s arsenal. However, its power is not just in the submission itself, but in how seamlessly it’s integrated into one’s overall game. By dedicating time to drills and understanding the strategy behind its application, you can elevate your ground game, making the heel hook a natural and instinctive part of your repertoire.

Spartacus: Your Ultimate Combat Sports Companion

In the digital age, where everything is within the reach of our fingertips, the world of combat sports finds its modern champion: Spartacus. This dynamic platform stands tall, not just as an app, but as the ultimate sidekick for every combat sports enthusiast, beginner or pro.

Navigating the vast realm of combat sports can often feel like battling through a labyrinth. Enter Spartacus, the one-stop app designed to streamline this journey. Whether you’re a newbie trying to understand the basics or a seasoned fighter seeking to refine specific techniques, Spartacus serves as your guide, ensuring you never miss a beat (or a punch).

As the adage goes, content is king. And in Spartacus, it reigns supreme.

  • Live Broadcasts: Can’t make it to the big fight night? No sweat. Spartacus brings the arena’s electrifying atmosphere directly to you with its live broadcasts.
  • PPVs (Pay-Per-Views): Get exclusive access to the most anticipated events. Whether it’s the latest championship match or a legendary fighter’s return, Spartacus ensures you have a front-row seat.
  • ‘Kicks’ Section: Think of it as the TikTok of combat sports. A curated space teeming with short, punchy highlights that get your adrenaline pumping. From jaw-dropping knockouts to intricate submission moves like the heel hook, ‘kicks’ captures it all in bite-sized brilliance.

In Spartacus, the world of combat sports finds its perfect ally. A blend of action, information, and engagement, this platform is set to redefine how we perceive, interact with, and ultimately, fall in love with the art of fighting. Whether you’re here to watch, learn, or both, Spartacus welcomes you to a world where every move matters.


As combat sports evolve, so too must a fighter’s ground game. The heel hook, while an ancient technique, has found renewed importance in today’s dynamic fights. It stands as a testament to versatility, unpredictability, and the sheer power of well-honed technique.

Mastery in martial arts isn’t just about learning moves; it’s about understanding them, respecting them, and integrating them safely into one’s repertoire. The heel hook, with all its potency, should be approached with caution, respect, and a deep desire to learn. For those on this continuous journey of martial discovery, platforms like Spartacus serve as invaluable guides, enriching the learning process and offering insights into the vast world of combat sports.


What is the heel hook in martial arts?

The heel hook is a submission technique in martial arts that targets the ankle and knee joint. By securing an opponent’s heel with one’s forearm and twisting it, the attacker applies torque to the ankle and rotational force on the knee, potentially causing severe ligament damage.

How is the heel hook different from other leg locks?

Unlike straight ankle locks or knee bars that apply linear pressure, the heel hook involves a twisting motion. This rotary force primarily threatens the ligaments of the knee, particularly the anterior cruciate ligament (ACL), making it distinct in its mechanics and potential for injury.

Why is the heel hook considered a dangerous submission?

The heel hook is deemed dangerous due to the torque it applies to the knee ligaments, especially the ACL. Damage can occur quickly, often before the recipient feels significant pain, leading to severe and long-lasting injuries. This is why many grappling tournaments restrict or prohibit the move for certain divisions.

In which martial arts or fighting disciplines is the heel hook commonly used?

The heel hook is most commonly associated with Brazilian Jiu-Jitsu (BJJ), submission grappling, and mixed martial arts (MMA). While BJJ schools may vary in their teaching of heel hooks (with some avoiding them for safety reasons), they are a staple in no-gi grappling and MMA.

How do you properly execute a heel hook?

To execute a heel hook:

  • Secure your opponent’s leg, ensuring that their knee is trapped and controlled.
  • Position their heel on your wrist, locking it in place using your hand or forearm.
  • With your other arm, grab your own wrist to reinforce the grip.
  • To apply the submission, twist their heel inward while keeping their knee stationary, creating torque on the ankle and knee.

What are the primary defenses against a heel hook attempt?

Key defenses include:

  • Preventing your opponent from controlling your knee.
  • Turning or “rolling” with the applied torque to relieve pressure.
  • Extracting or “freeing” your heel from the opponent’s grip.
  • Applying counter-pressure or securing a dominant position.

How can one train safely while practicing the heel hook?

To ensure safety:

  • Practice with knowledgeable and trustworthy training partners.
  • Communicate openly during sparring.
  • Apply the technique slowly and without sudden force.
  • Recognize when you’re caught and tap early to prevent injury.

What are the key positions to set up a heel hook?

Common positions include the inside or outside “ashi garami” (leg entanglement) and the “411” or “saddle” position. From these positions, the attacker can control the defender’s leg and set up the heel hook.

How effective is the heel hook in competition?

The heel hook is highly effective in competition, especially in no-gi grappling and MMA, where it’s allowed. It’s a game-ending move, and due to its potential for injury, competitors often tap out quickly once it’s locked in.

Are there any notable fighters known for their expertise with the heel hook?

Absolutely. Fighters like Dean Lister, Rousimar Palhares, and Craig Jones are renowned for their expertise with leg locks, especially the heel hook. Their successes in high-level competitions have showcased the effectiveness of this technique.

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