As a professional boxer, Tony Jeffries won a bronze medal at the Olympic Games and retired undefeated. He now shares his experience, insight and advice on the sport to beginners via his YouTube channel. In his most recent video, Jeffries breaks down the four simple mistakes that he keeps seeing when people step into a boxing gym and start training with a heavy bag for the first time—and how to easily correct them. "Hitting one of these things is not as straightforward as it may seem," he says.

The first error is hitting the bag as it comes towards you. "[People] think that because it's swinging so much, they're doing good, but that is not the case at all," he says. "When you let the bag swing like that, you're losing control of the bag. It's on you to be able to control the bag."

Punching the bag as it's moving backwards helps to remove some of that momentum and "stop it in its tracks," enabling you to keep it exactly where you want it.

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