Shipping shouldn't be that bad. The bags only weigh 16 or 20 lbs and UPS should charge that much. My pop lives in Amherst Maine and he gets UPS on his dirt road.

As to lifts, the usual stuff. Snatch grip deadlifts, high pulls seem to get the best bang for the buck with the sheaf. They're some good for the rest of throws, too. Use your legs in the sheaf. That's where your strength is.