Hands on the dome, knees fire fast, core stays braced.
Keep your hips low and shoulders quiet, let your legs do the speed work.
Driving your knees fast while your hands grip a moving dome forces your core to hold a rigid plank under constant disruption, with each rapid leg switch trying to bounce your hips out of line. The faster the legs go, the harder the midsection has to work to keep the shoulders quiet and the platform still. It earns a place as core-focused conditioning, spiking your heart rate while your brace gets tested every second.
Both, and that is the appeal. The pace pushes your heart rate up like a sprint, but on the wobbling dome your core has to brace the whole time or your hips start bouncing.
Common on the dome, since your arms are stabilising a moving surface. Stack your shoulders directly over your hands and brace harder through the core so your arms are not doing the balancing alone.
Same setup, opposite intent. Slow climbers build core control through strict tempo, speed climbers turn it into conditioning. Earn clean slow reps first, then add speed.
