Mastering Heel Hook Defense

Heel hooks are one of the most dangerous and effective submissions in grappling, often leading to serious injuries if not defended properly. In this blog, we break down the key defensive strategies to counter the outside heel hook and turn the tables on your opponent. Whether you're a beginner or advanced grappler, these techniques will help you build confidence and resilience in leg entanglement situations.

Understanding the Outside Heel Hook

An outside heel hook targets the knee joint and foot through rotational pressure, leveraging the opponent’s hips and grip. The key to effective defense is recognizing the threat early and responding dynamically.

• Primary Goal of the Attacker:

  • Control the leg through a leg entanglement.

  • Expose the heel and lock in a grip.

  • Apply rotational force through the knee and foot.

• Why It's Dangerous:

  • Failure to tap in time can lead to torn ligaments, requiring surgeries and months of recovery.

  • Even experienced fighters have suffered catastrophic injuries from ignoring the risk.

Initial Defense: Hide the Heel

Key Principle: Prevent the attacker from isolating and exposing your heel.

• Leg Positioning:

  • Keep your knee pointed outward and toes angled down to hide your heel.

  • Avoid positions where your heel is exposed—this makes it easier for the attacker to secure a grip.

• Active Movement:

  • Use dynamic movements to avoid static positions where the attacker can tighten their grip.

  • Point your knees outward and push your heel into the opponent’s body to make it harder to dig.

Intermediate Defense: Heel Slipping Technique

If the opponent manages to start securing a heel hook, the next step is slipping the heel to escape.

• Drive and Slip:

  • Drive your weight forward into the opponent’s shoulder.

  • Turn your knee outward while pointing your toes to slip the heel free.

• Assisted Slip:

  • Use your free leg or hand to push against their grip and create leverage for the slip.

Advanced Defense: Turnouts and Rolls

When heel slipping fails, turnouts and rolls can help you misalign their grip and escape.

• Turnout Technique:

  • Heist onto a knee and drive your weight backward.

  • Force their legs to the inside and sag your weight to nullify pressure.

  • Reach back to break the grip and transition into an offensive position.

• Rolling Defense:

  • Execute continuous rolls to misalign the opponent’s grip and leg positioning.

  • Focus on maintaining knee safety by keeping the joint aligned during rolls.

Counter-Attack: Transition to the Back Take

Once free, it’s time to capitalize and shift to offense with a back take.

• Knee Wedge Setup:

  • Wedge your knee into the pocket of the opponent’s hip.

  • Roll onto your shoulder while pulling their hips up with your legs.

• Finish the Back Take:

  • Secure one hook in and apply a seatbelt grip.

  • Insert the second hook and establish back control.

• Key Considerations:

  • Back takes are effective against heel hooks because they capitalize on the attacker’s commitment to the leg lock.

  • If the opponent switches to an Achilles grip, adapt by focusing on extracting your leg before transitioning.

Final Tips for Heel Hook Defense

1. Stay Dynamic: Avoid static positions—movement is your best defense.

2. Communicate Clearly: Verbally tap if you feel trapped, especially during training.

3. Know When to Tap: Safety first—never risk injury by resisting submissions too long.

4. Drill Regularly: Consistent practice with these defenses will make your responses automatic.