Understanding Heel Hooks

Arguably the most damaging submission hold across all grappling styles, the heel hook works by isolating your opponent’s femur and rotating the tibia beyond its normal range of motion. In addition to attacking the ligaments in the knee, certain variations of the heel hook also attack the ligaments in the ankle. Biomechanics of the heel …

Kneebars Explained

A kneebar works primarily by causing hyperextension of the knee (tibiofemoral joint). The average person will have around 5-10 degrees of extension and any more motion will challenge the soft tissue and ligamentous structures. Secondary mechanism of injury from a kneebar is posterior translation of the tibia on the femur. Structures that limit hyperextension: Ligaments: …