I have seen a lot of people rock the sword but during the raid it is not quite as viable all the time as it is good to keep distance.
Which of the three would you recommend to use as a heavy and why?
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Heavy machine gun is without a doubt the best option for the raid in particular. Additionally for your special you should be using a high impact sniper (1000 yard stare is fantastic)
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I only have a Sword. :p In Crucible: Machine Gun > Sword because it'll fry the Energy in the Sword way before you can close in. Sword > Rocket Launcher cause it can eat all the rockets. In Vanguard... Situations.
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I use MGs. Rockets are between versatility and power, and swords are raw as hell but they do have some risk. I just like mowing down things 1 by 1. So fun.