A great compound exercise that focuses on both upper and lower body, as well as core, is the squat/curl/press combination. This exercise not only works on muscular coordination as a whole, but also strength and, to a smaller extent, power.

Several key points with this exercise include:
-“Driving through the heels,” or keeping your weight back so that you press mostly through your heels as opposed to the ball of your foot. This limits/prevents sheering forces on the knees, minimizing any risk of injury.
-Keeping the back straight and looking up, so that your lower back doesn’t round and your legs take most of the stress.
-Using a smooth and even curl and pressing movement, and returning the weights in a controlled manner to the starting position