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I have said that for the extremely-recoil-sensitive person, a .22 magnum rimfire rifle is probably the best self-defense longgun, but given the relative unreliability of rimfire ignition.......
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Having seen the M-16 in full auto fire with the buttstock on various sensive parts of the demonstrator's anatomy (nose, groin, etc), I know the 5.56 in an AR produces almost no recoil at all.
AR in 5.56>.22WMR in just about every respect save they don't offer them in what apparently is your pet action type (pump) .....