JitsFlow

Blue belt · Submission · Bonus

Heel hook (know it, defend it)

A knee-twisting attack that's powerful and dangerous. Know how it works so you can defend it, and only train it where your coach allows.

Leg entangle Submission

If I Could Know Only One Thing About Defending Heel Hooks · Absolute MMA St Kilda - Melbourne · YouTube

Step by step

  1. Only drill it when your coach and class allow it.
  2. Mechanics: their heel is trapped in the crook of your arm; turning the heel twists the knee.
  3. Finish slowly. Knee damage can happen before pain. Partners tap as soon as the grip locks.

Details that make it work

  • If your gym doesn't drill it yet, learn the defense first.
  • Never spin out of a heel hook that's already locked.

Common mistakes

  • Cranking fast.
  • A partner who won't tap.

Drill it

Defense only until coached: hide the heel, clear the knee line.

If it fails, or what comes next

Set it up from

How to defend it

Leg lock defense: How to escape a leg entanglement: hide the heel, pull your knee past their hips, and get out. Tap early in training.

Track it in JitsFlow

Rate how well you know the Heel hook (know it, defend it), add it to your review queue and see where it fits on the flow map with every attack and escape.

Open in JitsFlow

Free. Works offline at the gym. Add it to your home screen.