It depends on what you are doing, your personal preferences, and your desire to live. Many speafisher men like to be heavy if they are bottom fishing so they can lay on the bottom and use the least effort going down to not scare the fish. Spearfishing is also the discipline in freediving where the most deaths occur. For safety your neutral depth should be deep enough so that if you should exhale, which would likely happened in a black out, you would still be buoyant close to the surface. This make neutral somewhere about 40 to 60 feet, 12 to 20 meters.
I prefer the lighter weight and don’t reach neutral until 40 to 60 feet. I spearfish in water that is too deep to reach the bottom anyway. Sometimes I do scare fish, but it really makes me perfect the start. You have to use good technique. I also stroke once with the hand not holding the gun to help pull my fins below the surface.
don
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