Hands on the dome, drive those knees fast.
Keep your hips low and steady, don't let them bounce up as your knees fire.
Flipping the trainer dome-side down and gripping the rim gives you a platform that shifts under your hands while your legs pump, so your quads drive each knee toward your chest against the clock. Your glutes keep the hips extended on the trailing leg and stop them from bouncing as the pace climbs. It earns a place as a conditioning move that taxes the legs and balance together, done for time rather than reps.
Gripping the rim of the flat side gives you handles and an unstable base at once. The platform rocks with every knee drive, so you get the climber's leg conditioning plus a stability challenge your wrists and torso have to manage.
Yes. Bouncing hips mean the legs are cheating range and your position has collapsed. Keep the hips low and steady even if that means running the legs slightly slower.
They are a timed exercise, so pick an interval you can hold with clean form, then rest and repeat. A steady fast pace for the full time beats a sprint that falls apart halfway.
