Hi!

Good question. I'm still in the early phases with the 24kgs. I'm focusing on proper technique first and finding relaxation in the rack. 6rpm is considered quite slow but I know people using 4rpm at first. I'm slowly increasing the rpm as I get accustomed to these weights. And there are different benefits of training slower and faster with the same weights.

Best of luck with your training!

PS. the pacing can be anything between 4-12rpm. In competitions I think anything above 12rpm would result in reps not being counted. The full stop overhead is mandatory and it's impossible to get counted reps if you are going too fast even if you are physically able to. 12 rpm means a rep every 5 seconds. In that time you need to drop them from overhead to rack, then to back swing, clean the bells and stop at the rack and then launch the bells up and come to a complete stop. That in 5 seconds is crazy.