Understanding the Inside and Outside Heel Hook

Brazilian Jiu-Jitsu practitioners have long recognized the strategic advantage of attacking the lower body, and among the most potent submissions are heel hooks. These techniques target the knee and ankle joints, offering a high probability of submission when applied correctly. Within the broad category of heel hooks, two primary variations stand out: the inside heel hook and the outside heel hook. Understanding the fundamental differences in their mechanics, application, and the specific anatomical targets is the crucial first step toward mastering them.

The inside heel hook, often referred to as the "straight ankle lock" in some contexts, primarily targets the plantar fascia and the Achilles tendon. The submission is achieved by applying rotational torque to the foot and ankle, forcing hyperextension or hyperflexion of these structures. This technique is generally considered less complex to apply than its outside counterpart and is often a foundational leg lock taught to beginners.