Your cart
Total: $0.00
Lifetime Video Access Lifetime
Video Access
30 Days Money Back Guarantee

BJJ Instructional Videos
John Danaher Leglocks
John Danaher Back Attacks BJJ
Half Guard BJJ Instructional Video
Learn 3 Grappling Submissions From ADCC Champ Dean Lister

Learn 3 Grappling Submissions From ADCC Champ Dean Lister


How To Surprise and Submit Your Opponents On the Mat. Even Younger, Stronger, Faster & Higher Ranked Beasts

Dean Lister burst onto the mats with a high level knowledge of lower body submissions nearly two decades ago, using his knowledge of submissions to dominate on the ADCC mats. Lister is a pioneer of grappling and mixed martial arts. He is one of the earliest leg attack experts who as influenced an entire generation of grapplers, from Garry Tonon to Gordon Ryan, Eddie Cummings and many others. Nowadays, Dean Lister has an illustrious career as a coach in a variety of combat genres like wrestling and sambo to submission grappling.

Dean Lister is obviously the master of the foot lock and toe hold. He hits them from everywhere. One of his favorite sayings is "why would you ignore 50% of the body?"


Dean has an impressive amount of knowledge, especially when it comes to submissions. He claimed the gold medal again in 2011 in the under 99 kg division by submitting João Assis in the final by a heel hook. He also submitted jiu jitsu world champion Rodolfo Vieira, in his weight division, also with a heel hook. At the 2013 ADCC in Beijing, China, Lister defeated Cristiano Lazzarini in the semi finals of the under 99 kg division by heel hook but would go on to lose on points in the finals to João Assis; In the absolute division Lister submitted both Hideki Sekine and João Gabriel Rocha by heel hook before losing to Marcus Almeida in the semi finals.

Let’s check out some of Dean’s amazing submissions. Here are 3 submissions from Dean Lister that you should know!

#1: Rolling Toe Hold in Open Guard

The rolling toe hold in open guard is a great way to submit your opponent. The first thing you want to do is control your opponent’s far leg by hooking it as you roll. Keep in mind you are diving from open guard to hit this submission. It is the diving roll that makes this technique very fast and very tricky to deal with. You see that when Lister completes the roll he is already in the perfect position to go for the toe hold. Notice that when Lister rolls he hooks his opponent’s leg with his. From here, Dean uses his thumb and four fingers to grab his opponent’s toes. It is important to remember that your pinky finger should be at your training partner’s pinky toe. If you grab too high or too low on the foot you will not be able to get the submission.

#2: Outside Foot Lock

This is a really simple foot lock submission that almost anyone could hit despite their level of experience. When making an entrance, it is good to remember that when approaching your opponent you should be looking to create angles rather than facing them head on. By changing your foot work and stepping to the side to create an angle, you open up opportunities to pass or go for quick submissions. In this case Dean Lister slides his hips in and wraps his training partner’s far leg to hit an outside foot lock. This one is pretty cool because it only requires one hand to work. Simply extend your chest to tighten the lock and use your free arm to base on. Lister places his foot in his opponent’s side rather than over his body to avoid getting submitted with a foot lock.

#3: Neck Crank From Side Control

The last submission we will look at involves the neck. When it comes to Brazilian Jiu Jitsu, and all grappling martial arts in general, neck cranks can be one of the most effective ways to brutalize your opponent. Dean Lister is a wizard when it comes to neck submissions. This one starts off from side control. Often times it will be a common reaction for your opponent to reach around and lock your arm and neck or frame away at your arm and face. You want to isolate your training partner’s free arm. To do this, place your opponent’s elbow on the mat using both hands to keep it in place. Now all you have to do is walk around your opponent’s head and tighten up on the near sided arm. It is important once you get here to stick your thigh underneath your training partner’s shoulder. This puts him at angle that makes it difficult to explode and escape. From here tighten up your arms and your opponent will tap.

These are three great submissions to have in your arsenal. If you are a smaller guy and struggle with big opponents then give these submissions a try. If there is one thing that can be said about Dean Lister’s submissions it’s that they work. So give these a try next time you are on the mats and hopefully you will find them of use. Thank you Dean Lister for sharing your amazing knowledge with us! If you liked these submissions then be sure to check out some of Dean Lister’s instructional series available here at!

Dean Lister Teaches Your How To Surprise and Submit Your Opponents On the Mat. Even Younger, Stronger, Faster & Higher Ranked Belts - With The Most Lethal & Least Understood Attack In Grappling: The Leglock. We all know now that Leglocks Are The Great Equalizer. Dean Lister’s System Is Almost Like Cheating Because Your Opponents on the mats on in competition won't know what hit them. This is the original - OLD SCHOOL guides to leg locks



Take a deep dive on one specific skill per month with the top instructors in the BJJ Fanatics family.

With your subscription you'll get:

  • Private Lesson (Masterclass)
  • Preview of our Upcoming Daily Deals to better plan your purchases
  • Rolling breakdowns & more.

You'll also get At Home Drills to work on, a Preview of our Upcoming Launches & More!


Learn More

Half Domination by Tom DeBlass DVD Cover
Catch Wrestling Formula by Neil Melanson
Butterfly Guard Re-Discovered Adam Wardzinski DVD Wrap
Judo Academy Jimmy Pedro Travis Stevens