1. I would definitely stick with the vibrams if they’re helping.

2. If you’re having trouble in the hole with weight it may be a good idea to back off the weight until you can work with it non-painfully.

Just from a general perspective the fact that calves and hammies are tight plus low back is getting tight deep in the hole tends to mean you’re not getting enough anterior rotation of the pelvis. To compensate your knees will come forwards more putting more quad emphasis at expense of glutes.

Glute ham — since the calves are also knee flexor, that means your hammies aren’t doing most of the work there. That probably also means they’re tight and weak which is generally a bad combination.

3. To emphasize more hammy/glute work I would go with some romanian deadlifts and cut the GHR for now. And work on a good hip hinge exercise such as good mornings or other variant.

4. Increase your mobility in calves/hammies. It also might be a good idea to look at your thoracic extension if low back is an issue. Use a foam roller for this. Also target your glutes to decrease quad emphasis with something like weighted hip thrusts although if you do have gluteal amnesia you should start with glute bridges and focus on activation and squeezing the muscles for 10s each rep for 20-30 reps and a couple sets.

There’s so many issues here it may be a good idea to get to a physical therapist to get them all sorted out regardless, but I think the above is a good place to start.

I am an Olympic Weightlifter and I have been dealing with some pain when I squat. My low back (erectors) gets really tight in the hole as well as a sharp pain in the tendon where it attaches at the top and lateral part of the patella on my left leg only; my knee generally pops as well when I squat or catch it in the receiving position; I have tight hip flexors, hamstrings, and calves; Every now and then I get pain in my SI joint as well; and I sometimes get pain in the back of my knee (moreso the left)and top of my calve from doing posterior chain work (glute ham). I’m really struggling to find a proper corrective exercise strategy that caters to all of these ailments, which is keeping me from competeting as heavy as I ought to be. Keep in mind I am in college and I sit a fair amount during the day and that I use a lifting shoe with a .75 inch heel for training. I have good flexibility in the squat (ironically enough) and can go ATG while keeping my spine pretty vertical. If you can, I would greatly appreciate some ideas or pointing me in the right direction. Thanks!

P.S. My friend gave me a pair of vibrams, and when I wear them throughout the day, my lower extremities don’t seem to hurt as much compared to my regular tennis shoes.

In a vacuum with no dysfunctions, then yes you would want to keep a neutral pelvis.

Pretty much what KC said.

Issues like these are often correctable by proper stretching and strengthening of certain muscles, and re-education and posture and gait. So yes, your mechanics can be changed over time to potentially remove orthotics completely.

Since you have pain now orthotics would be good to help control it, but that does not mean you shouldn’t be stretching/strengthening/working on proper mechanics. Unless you want to be in orthotics for the rest of your life.

Because barefoot movement would be painful the way you’re currently automatically walking (and yes, worsen your situation), you are forced to fix the way you walk to make it less painful (and this usually consequently fixes the mechanics that are a major cause of the knee pain).

Proper stretching aimed at the correct musculature will be a generally beneficial thing to do since improved flexibility (along with knowledge of proper technique during both exercise and daily life activities) tends to be a MAJOR contributor to avoiding orthopedic issues throughout life.

Tangentially, the shoes you were prescribed will simply help fix the symptoms but not much of the root problem. This would be much like taping flashlights to the front of your car because your headlights are broken.