Proper Heelhook Mechanics with Lloyd Cooper
We posted a new video featuring Lloyd Coopers techniques from the 866 BJJ Camp, and thought it would be good to share it here with you guys too!
Check it out below.
In modern no-gi grappling, few submissions command as much respect as the heelhook. Whether you’re rolling in the gym or competing at a high level, effective leg attacks have become a cornerstone of the game. But landing a heelhook isn’t just about grabbing the foot and cranking — it’s about mechanics, positioning, and control.
In this video, Lloyd Cooper breaks down heelhook mechanics with precision, showing grapplers how to make their leglocks tighter, safer, and more efficient. We’ve summarised the key lessons here so you can apply them to your training right away.
The Foundation: Why Mechanics Matter
Many beginners (and even experienced grapplers) rely too much on strength when attacking the heel. Lloyd emphasises that the heelhook is all about:
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Precise foot positioning – where your legs are placed determines the leverage you can generate.
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Hip and core engagement – the real power doesn’t come from your arms, but from how your body connects to your opponent.
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Control before pressure – if your opponent has freedom to roll or slip, the submission will fail (or risk injury).
By focusing on these mechanics, grapplers can create submissions that are both harder to escape and safer to apply.
Common Mistakes in Heelhook Attempts
Lloyd highlights several errors that weaken the attack:
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Relying too much on arm pull
– Many grapplers try to finish the heelhook by twisting with their upper body alone. This makes the submission weaker and easier to escape.
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Loose leg positioning
– If your knee line isn’t secured and your legs aren’t tight, your opponent will slip or spin out.
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Poor posture and lack of core tension
– Without engaging the hips and core, the attacker loses the structure needed to generate torque safely.
By correcting these mistakes, your heelhook attempts immediately become more threatening.
Building Better Mechanics: Lloyd’s Key Principles
The video outlines specific adjustments that improve control and finishing power:
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Tight Knee Control
Keep your knees clamped and positioned so your opponent’s leg is trapped. Without this, there’s no heelhook.
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Use Your Whole Body
The finish should come from a rotation of the entire body — hips, torso, and arms working together. Think of it as a full-body movement, not just a twist of the arms.
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Keep the Heel Exposed
Success depends on isolating the heel. Proper foot placement ensures the heel stays available and prevents your opponent from hiding it.
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Slow Is Smooth, Smooth Is Fast
A clean setup and tight control mean you don’t need to rush the finish. Precision beats speed when it comes to leg locks.
Drills and Training Applications
Lloyd also shares drills designed to reinforce the mechanics:
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Isolated Heelhook Holds
Practice locking in the leg and holding control without finishing. This builds awareness of positioning.
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Controlled Rotations
Drill the finishing movement slowly, focusing on hip rotation rather than arm strength.
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Transition Practice
Work on moving from entries (like ashi garami or inside sankaku) into the final finishing position with control.
These drills help grapplers develop muscle memory so heelhook mechanics become automatic in live rolling.
Safety First: Respecting the Heelhook
One of the most important takeaways from Lloyd’s teaching is safety. The heelhook is devastatingly effective, but also dangerous if applied carelessly. Always:
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Communicate with your training partners.
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Apply pressure gradually.
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Tap early and tap often in practice.
Key Takeaways for Grapplers
From Lloyd’s breakdown, we can extract some simple but powerful lessons:
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Control beats chaos – secure the knee line and leg position before worrying about the finish.
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The body is stronger than the arms – use your hips and torso to generate power.
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Refine with drills – repetition builds clean mechanics and automatic responses.
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Safety builds longevity – training heelhooks responsibly ensures both you and your partners can keep improving.
Why Heelhooks Belong in Every Grappler’s Arsenal
Whether you’re competing in submission-only, IBJJF no-gi, or just rolling for fun, heelhooks have become essential knowledge. You don’t need to be a leglock specialist to benefit. At a minimum, you should understand:
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How to apply them effectively.
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How to defend them intelligently.
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How to train them safely.
Videos like Lloyd Cooper’s are valuable because they move beyond flashy entries and focus on fundamentals the real difference-makers in live rolling.