Over recent years, leg locks have gained immense popularity in Brazilian Jiu-Jitsu and submission grappling, becoming essential tools in the arsenal of modern practitioners. Training leg locks, particularly advanced submissions like heel hooks and knee bars, has inherent dangers that require them to be approached cautiously and with respect. Having an understanding of the anatomy of the knee and how to adopt responsible training practices is essential to ensure safety and progression.
Understanding knee anatomy
While leg locks can target all the joints in the leg, including the hip, ankle and small joints of the foot, the joint most vulnerable to injury is the knee. This is primarily due to its anatomy.
The knee joint is a complex structure with many components. It is a hinge joint, meaning that it mainly only allows motion in one plane and comprises three bones: the femur, tibia and patella. The main components of the joint are:
- Ligaments: These include the anterior cruciate ligament (ACL), posterior cruciate ligament (PCL), medial collateral ligament (MCL), and lateral collateral ligament (LCL). These structures provide stability to the knee.
- Cartilage: The knee has two types of cartilage; articular cartilage, which covers the bones, reduces friction and acts like a shock absorber and the crescent-shaped meniscus cartilage, which sits between the femur and tibia, cushioning the knee and distributing body weight.
- Tendons and muscles: Tendons, such as the quadriceps and patellar tendons, connect muscles to bones, provide stability, and facilitate movement.
- Synovial membrane and fluid: These reduce friction and allow smooth motion within the joint.
Submissions like heel hooks and knee bars place significant stress on these structures. Improper application or late tapping can result in serious injuries, such as ligament tears, meniscus damage, fractures or dislocations.
Another important anatomical consideration relating to the safety of leg locks attacking the knee joint is the knee proprioceptors. Proprioceptors are specialised sensory receptors located in muscles, tendons, ligaments, and joint capsules. They detect joint position and movement, helping protect the knee by signalling when it’s nearing a dangerous range of motion. However, in submissions like heel hooks, the rapid and subtle forces can bypass these signals, leading to injury before pain is felt.
Of great importance is that some people have very little proprioceptive recognition, which can increase their risk of joint injuries as they won’t recognise the strain on the structures within the joint until the injury has occurred.
Dangerous leg lock submissions and positions
All joint submissions carry some risk and can be dangerous, particularly if applied carelessly or if the recipient of the joint lock refuses to tap. Two leg locks, however, require special attention:
- Heel hooks: Heel hooks target the knee by twisting the tibia against a locked femur. This applies rotational force to the knee and places high stress on the ACL and MCL. The danger lies in the fact that damage can occur before significant pain is felt, leaving little time for the defender to tap. Damage occurs rapidly, often without pain as a warning. pplying this submission slowly and releasing it immediately if your partner taps or expresses discomfort is critical.
- Knee bars: Knee bars hyperextend the knee joint, targeting the ACL, PCL, and posterior knee capsule. Again, the onset of damage is rapid, often occurring before significant pain is felt. Applying knee bars with excessive force can lead to tears and long-term instability.
Both submissions demand technical precision and controlled application, as a slight miscalculation can result in serious harm.
Knee reaping also requires attention. Knee reaping is a position where the attacker's leg crosses the defender's knee line, applying inward rotational pressure that can damage the medial collateral ligament (MCL), anterior cruciate ligament (ACL), and meniscus. The knee's limited ability to handle rotational forces, combined with the rapid onset of injury and limited proprioceptive warning, makes reaping particularly dangerous. When the knee is fully reaped, even submissions considered 'less dangerous', such as straight ankle locks, can become high risk.
Sensible training strategies
To practice leg locks safely, both training partners must adopt a responsible approach. Creating a safe and controlled training environment is essential. Clear guidelines should be set out on when and how leg locks can be practiced. My advice is as follows:
Establish joint responsibility:
- Attackers’ responsibility: Maintain control, apply pressure incrementally, and monitor your partner's reactions. Do not, under any circumstances, crank a submission!
- Defenders’ responsibility: Tap early and communicate discomfort immediately. Do not try and escape explosively or twist or roll out of a leg lock that is fully established!
- Safety is a shared responsibility, but the ultimate onus lies with the person applying the lock. They must apply techniques slowly and with control. Pay attention to their partner’s physical cues and willingness to continue.
- Ultimately, if your opponent is trying to escape when the submission is locked in or is turning the wrong way when you feel that the submission is imminent, it is your responsibility to release it and keep them safe. They may not understand the risks involved due to inexperience or lack of awareness.
Practice ‘catch and release’:
- Rather than applying full force, practitioners should ‘catch’ the submission and release it upon achieving control.
- This approach minimises the risk of injury while allowing both partners to understand the mechanics and counters of the technique.
- Be prepared to release quickly if your partner is turning the wrong way and don’t be afraid to be vocal and explain what is happening.
Create a healthy learning environment:
- Supervision is key: Training under experienced coaches ensures proper technique and minimises risky behaviours.
- Focus on escapes: Learning to recognise and escape leg lock setups enhances safety and builds confidence in defensive skills.
- Educate yourself and others: Understanding the mechanics of leg locks can prevent dangerous situations. Share knowledge within your academy to foster a culture of safe practice.
Progressive learning:
- Introduce leg locks gradually into your training, starting with low-risk submissions, such as straight ankle locks.
- Progress to more advanced techniques as proficiency and trust between partners grow.
- Incorporate positional sparring from leg entanglement positions, emphasising control rather than submissions.
In summary
Practicing leg locks safely requires a balance of knowledge, control, and mutual respect. By understanding the anatomy of the knee, respecting the inherent risks of submissions like heel hooks and knee bars, and adopting sensible training strategies like catch-and-release, you can enjoy the technical intricacies of leg locks while minimising the risk of injury. Remember, the ultimate responsibility lies with the person applying the lock – train responsibly and stay safe!
Finally, here is an excellent video by my friend Leigh that I recommend everyone watches on training heel hooks safely:
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