Celebrated for its technical precision and feared for its potential to cause catastrophic injury, the heel hook now finds itself at the center of heated debate.
UFC commentator and BJJ black belt Joe Rogan names one move as the ultimate career-ender: while he respects the move for its ingenuity, he deems the heel hook the most dangerous technique in the sport.
“A Heel Hook is so Terrible”
The heel hook has long existed as a testament to the powerful nature of leg lock submission holds in grappling. Rooted in the fundamentals of leverage and movement, it offers grapplers an effective route to quickly subdue an opponent by targeting the knee joint.
Joe Rogan, known for his unfiltered commentary and extensive background as a BJJ practitioner, has not shied away from discussing the risks inherent in the heel hook.
“A heel hook is so terrible,” Rogan asserted on his podcast.“It’s literally twisting your knee apart, and it’s terrifying.”
His perspective is informed by years of training and competition, making his opinion a compelling part of the broader dialogue on fighter safety and technique regulation. Everyone’s favorite podcast host recently talked about heel hooks a lot:
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“Your knee has a lot of strength going forward and backward but almost none going side to side. So they isolate the top of it, wrap your heel into the crook of their elbow, and then they wrench it apart.”
– Joe Rogan, JRE #2290
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As a seasoned martial artist with a BJJ black belt under his belt, Joe Rogan understands the nuances behind each grappling move. Unlike many critics who simply decry the heel hook as inherently dangerous, Rogan’s stance is more nuanced. He does not hate the heel hook—instead, he appreciates its technical merits while cautioning against its misuse.
Rogan’s position underscores a critical point: the danger lies not in the move itself but in its execution.
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There’s a guy named Rousimar Palhares, who’s one of the scariest motherf—-ers to ever fight,” Joe Rogan names teh boogeyman. “He was a leg lock specialist. And what he would do is rip your knees apart. And he wouldn’t let go if you tapped and he got kicked out of the UFC for it. Cause he did it to so many people.”
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This insight is particularly relevant when considering examples from past BJJ and MMA matches. Instances have repeatedly shown that when a fighter fails to release a heel hook or applies it with unbridled ferocity, the consequences can be devastating.
The Heel Hook: History, Technique, and Real Risks
The evolution of the heel hook is intertwined with the development of modern Brazilian Jiu-Jitsu. Historically, it emerged as grapplers sought an efficient method to control and submit an opponent by exploiting the mechanics of the knee joint.
Over time, the move evolved from an experimental maneuver in early training sessions to a refined technique celebrated for its effectiveness in high-stakes matches.
Yet, with this evolution came a growing awareness of its potential hazards. The very elements that make the heel hook so effective—its leverage and the vulnerable nature of the knee joint—aslo make it one of the most dangerous BJJ moves.
Medical experts and longtime practitioners alike have lamented how an overzealous application of the move can lead to torn ligaments, dislocated joints, and in some cases, irreversible damage.
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“Ripping knees apart, where they’re not going to be repaired… I would imagine if there’s any technique that’s ruined an athlete’s career, the heel hook would probably be number one,”
– Joe Rogan, JRE #2292
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This tension between technical brilliance and dangerous impact has led to extensive discussions across the MMA and BJJ communities. While some argue that the move should be embraced as part of the sport’s rich heritage, others, including Joe Rogan, contend that its risks demand a more careful, regulated approach.
“I Don’t Want to Look”
In labeling the heel hook as the most dangerous move in Brazilian Jiu-Jitsu, Joe Rogan has re-ignited a vital debate—a conversation that straddles the line between tradition and modernity. As a BJJ black belt who respects the art and understands the field’s demands, Rogan’s perspective is both cautionary and constructive. He champions the heel hook’s technical beauty while urging the community to recognize and address its perils.
One of his podcast guests, comedian Michael Kosta, with whom he discussed heel hooks, particularly the savage displays of Rousimar Palhares, exclaimed in terror “I don’t know, I don’t know, I don’t want to look”.
The discussions unfolding in gyms, in competition arenas, and across media platforms reveal that heel hooks are still considered ‘boogeyman’ submissions in some circles, even though the IBJJF allowed them in competitions. In the end, the heel hook remains a double-edged sword—a move that embodies the very essence of BJJ’s allure and danger.
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