Heel Hook

The heel hook is a leg lock that attacks the knee joint by controlling the opponent's heel and twisting it, applying rotational force to the ligaments of the knee (ACL, MCL, and meniscus). There are two primary variants: the inside heel hook (rotating the heel inward) and the outside heel hook (rotating outward), with the outside version generally considered more dangerous because it attacks multiple ligaments simultaneously. The heel hook has become a defining technique of modern no-gi grappling.

The heel hook is banned in most youth divisions and restricted in adult competition depending on the organization. In IBJJF, heel hooks are only legal in no-gi for brown and black belt adults — they are completely banned in gi competition and all youth/juvenile divisions. NAGA allows heel hooks in their advanced no-gi adult divisions. AGF permits them in advanced adult no-gi. Grappling Industries follows a similar pattern, allowing them in advanced adult no-gi only. The JJWL does not feature heel hooks in its youth-focused competitions.

The heel hook is controversial because, unlike most joint locks, there is often no pain signal before injury. The knee ligaments can tear before the defending athlete feels the need to tap, especially when adrenaline is high in competition. This is why every major organization restricts heel hooks to experienced adult competitors only. Parents of youth competitors should be aware that heel hooks are universally banned for children and teenagers — any academy that teaches or allows heel hooks in youth sparring is operating outside competition norms. If your child encounters this technique in training, it should be a red flag about the gym's safety culture.