When you compare the .223 to anything I think you want to qualify in what rifle you are refering to. Shooting a .223 in an AR15 with the semi-auto gas system is different than shooting a .223 in a heavy varmit rifle. I think that in a standard weight bolt action rifle the .223 would not have any real recoil. The reduced recoil 7mm-08 in the same hunting rifle is going to have some but it is a real hunting caliber not a varmit cartridge. I would expect the reduced recoil 7mm-08 to have equal energy to a standard 30-30. The real beauty of shooting reduced recoil loads is that you can always move up to the standard loads and have the added performance they offer.
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